Protein Rich Diet Helps Aging Skin

Recent studies report that lack of proteins causes skin-sagging and lack of glow on the skin’s surface. True to the facts,  proteins are very important for the regeneration of skin. They have collagen and keratin that make up of the elastin in the skin. Moreover, you don’t have to eat meat to get your daily source of proteins. For instance, red beans, which are highest in protein content are also highest in antioxidants.

Omega3 fatty acids found in fish and poultry also enhance the hydrating effects of the skin. Therefore, it is important to have a good amount of proteins in our diet, which will detoxify our system naturally, purify our blood and fight the aging process by increasing blood supply to the skin.

Since the American FDA doesn’t always follow organic or other industrialized nation’s standards of health and nutrition. I find it more informative to go to articles and studies conducted in countries where food hormones, pesticides and genetically modified foods are illegal and testing results aren’t skewed in favor of Big Business. Here are some excerpts I found from a great site in Australia.

Overview

Proteins are made up of smaller organic chemicals called amino acids. When proteins are digested, they are broken down into their constituent amino acids before being absorbed into the bloodstream. The body then uses these amino acids to build the kinds of proteins it needs to maintain and repair body tissues such as muscles and organs, and to grow.

There are 20 amino acids. Eleven of these amino acids can be made by the body itself, while the other nine (called Essential Amino Acids) must be obtained from food. The classification of an amino acid as essential or non-essential does not reflect its importance, because all 20 amino acids are necessary for health.

The dietary requirement for protein has two components: total nitrogen requirement (represented by essential plus non-essential amino acids), and requirements for essential amino acids. In assessing dietary protein sources, both need to be considered, as the amount of food protein needed to meet the protein requirement will depend not only on its amount and digestibility, but also on its content of essential amino acids.

Plant Sources of Protein

Plant sources of protein alone can provide adequate amounts of the essential and non-essential amino acids, assuming that dietary protein sources from plants are varied and that total calorie intake is sufficient to meet energy needs. Whole grains, legumes (beans), vegetables, seeds, and nuts, as well as commercial meat alternatives, all contain essential and non-essential amino acids.

Some plant foods are low in one kind of amino acid (e.g. grains are low in lysine), while other plant foods are higher in that amino acid (e.g. legumes are quite high in lysine). So by eating a well balanced diet that contains a variety of foods it is possible to obtain all the amino acids that the body requires. Note that while recent research shows that soy contains all essential amino acids, and is therefore a complete protein source, in my opinion it is preferable to have a varied diet and not depend on one food source to meet a particular dietary need.

The American Dietetic Association and Dietitians of Canada state in their Position Statement on Vegetarian Diets:

“It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases… Plant protein can meet requirements when a variety of plant foods is consumed and energy needs are met. Research indicates that an assortment of plant foods eaten over the course of a day can provide all essential amino acids and ensure adequate nitrogen retention and use in healthy adults…”

In the past it was widely believed that in order for vegetarians to obtain adequate amounts of protein, all of the essential amino acids had to be ‘balanced’ at each meal. For example, grains and legumes had to be consumed at the same meal. This is referred to as ‘protein combining’. However, more recent research has indicated that, while consuming a proper mix of amino acids is important, it is not necessary to consume them all at the same meal.

Protein Deficiency

Protein deficiency is rare in Western countries but has wide-ranging effects on the body. Dietary protein deficiency in humans occurs principally in children in the form of kwashiorkor, although a similar syndrome is sometimes seen in severely depleted hospital patients with increased protein catabolism.

Kwashiorkor occurs most commonly in areas of famine, limited food supply, and low levels of education, which can lead to inadequate knowledge of proper diet. Early symptoms of any type of malnutrition are very general and include fatigue, irritability, and lethargy. As protein deprivation continues, growth failure, loss of muscle mass, generalised swelling (oedema), and decreased immunity occur. A large, protuberant belly is common. Skin conditions, such as dermatitis, changes in pigmentation, thinning of hair, and vitiligo (loss of skin colour) can also occur.

Protein deficiency among well-fed vegetarians and vegans is rarely a concern. A protein deficiency may be seen when there is also a calorie deficiency, but in such cases many nutrients would be a concern. The other possible scenario of insufficient protein intake would be where a vegan has a very poor diet that is heavily dependant on fruit or refined junk food such as sugary drinks, pastries and chips.

To read more on proteins and vegetarianism, go to http://www.vnv.org.au