Everyday, old cells in the body are replaced with new ones.

Everyday, old cells in the body are replaced with new ones. FemaleMuscle.com’s Tom Venuto wrote in his article, Understanding Protein,

“Quantum physicists have proven that 98% of the atoms in your body are replaced within one year. In three months your body produces an entirely new skeleton. Every six weeks, all the cells have been replaced in your liver. You have a new stomach lining every five days. Every month you produce an entirely new skin”(20). To make new tissues, the body must have new protein.

There are 100,000 different proteins in the human body (20); each consists of many amino acids bonded together to create long chains. Proteins serve two main purposes in the human body, structural and functional. Structural proteins form most of the human body by creating keratin and collagen, which make up muscles, skin, tendons, and hair. Functional proteins are used in bodily functions. An example is hemoglobin, a protein that transports oxygen through the bloodstream. Insulin and enzymes are more examples of functional proteins.

There are 20 amino acids that form proteins; these are divided into three groups: essential, conditionally essential, and non-essential. When a protein is created, or synthesized, the needed amino acids combine at the point of synthesis. If the amino acids are not present, then synthesis cannot occur. Without protein synthesis, the body lacks proteins needed for growth(20).

What are essential amino acids and why do we need them?

The essential amino acids are tryptophan, lysine, methionine, phenylalanine, threonine, valine, isoleucine, and leucine. These amino acids are essential to the human diet because they are never provided in enough amounts by the metabolism. These amino acids are useful in other ways besides forming protein. Tryptophan relaxes and lowers anxiety and depression. It helps the immune systems and lessens migraines and artery and heart spasms (12). Lysine forms collagen and increases beneficial antibodies, hormones, and enzymes; when combined with tryptophan, it lowers cholesterol (15) Methionine protects the liver, kidneys, and bladder and helps keep hair, skin, and nails healthy (12). Phenylalanine produces chemicals that act as go-betweens to the brain and nerves, resulting in increased awareness and memory (15). Threonine increases collagen and elastin. It also helps the digestive tract function more efficiently (12). Valine increases muscle coordination and calms (12). Isoleucine and leucine produce biochemicals and energy (12).

Conditionally essential amino acids are amino acids that are often, but not always, provided by the metabolism: Tyrosine, Serine, Arginine, Asparagine, Histidine, Glycine, Glutamine, and Proline(9). The non-essential amino acids-Glutamic acid, Alanine, and Aspartic acid (9) - are completely supplied by the metabolic system.

What happens if we don’t get them?

Adequate amino acid amounts are needed for creating almost every tissue and bodily fluid in the human body, along with healing, growing, and replacing them. Protein makes up most of the weight of the human body, second to water (15). Without enough amino acids, the central nervous system will cease to function, since amino acids are needed to send and receive information back and forth between the brain and the nerves (15). Protein also keeps the immune system running smoothly, by assisting in the creation of antibodies (15). Amino acids and proteins are important for bodybuilders as well, since the human body will not build muscles until it has completely repaired them(20).

What are complete and complementary proteins?

There are two types of proteins: complementary and complete. Complementary proteins come from plant sources. Certain plant sources contain certain amounts of protein. One source may be low in one type of amino acid but abundant in another. When two plant sources, one high in a certain amino acid, one low in that amino acid, are combined, they form a complete protein source (19). Complete proteins contain all the essential amino acids in all the right proportions and can therefore complete protein synthesis (19). An example of complementary protein sources combining to form a complete protein source is combining grains, which are low in the amino acid lysine, and beans, which contain high levels of lysine (19). When eaten together, these two types of food supply complete protein of the amino acid lysine.

Vegan History and Cultural Dishes

Throughout history, many cultures have adapted the vegan lifestyle. Some cultures may be vegan because of religious beliefs. Others become vegans simply for the health benefits, like more vitamins and minerals and less saturated fat.

The history of vegetarianism goes way back for 3,200BC in Egypt, when the Egyptians believed in karmic reincarnation (19). Many of the famed Ancient Greek thinkers followed the vegetarian lifestyle, like Socrates, Plato, and Aristotle. Buddhism, the Essences(a Jewish sect), and early Christianity had several unorthodox groups that did not believe in animal sacrifices (19). Mahatma Gandhi was also a great influence to vegetarianism through his writings (19). During World War 2, many people were told to grow their own foods and to "Dig for Victory" (19). More recently, the population of the world ...

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Accidentally created vegan dishes come from a variety of different cultures. Mochi, a Japanese dish, is a steamed pastry filled with a type of red bean. Another example of a Japanese vegan food is Miso, a fermented bean paste that is used in such dishes as Miso Shiru. Miso Shiru is kelp broth and Miso, and the dish also often contains tofu and green onions. Thracian-style beans, which are beans in a tomato sauce, and Bulgarian spinach burgers, both originating in Bulgaria, supply adequate amounts of protein. Now a popular dish enjoyed throughout the world, the bean burrito originated in Mexico. Some great vegan dishes from the Middle East are Hummus and Tabouli. Hummus is pureed chickpeas combined with tahini. It is often served on pita bread. Tabouli consists mainly of bulgur, black beans, and vegetables (1). Traditional Asian ingredients, such as bean sprouts and tofu, contain protein. Vegetable Tofu Stir Fry, from China, supplies a large amount of protein. Asian Tofu and Vegetable Salad with Brown Rice supplies 21 grams of protein (2). Another Asian recipe is Asian Rice and Lentil Patties (18).

Diet Analysis

The Recommended Daily Allowances, the official government guidelines set by the nutritional research council, currently says that humans need 0.8 grams of protein per kilogram of body weight. This means that the average man will need 60-80 grams per day and the average female will need 40-60 grams daily. Although new research, such as the study Plant proteins in relation to human protein and amino acid nutrition by V.R. Young and P.L. Pellett (21), suggests vegetarians do not need to be worried about combining foods to provide amino acids, many other sources insist foods must be combined to provide adequate amounts of amino acids. Michael Klaper M.D. states that varying foods results in 30% more protein absorption than eating the same thing day after day (7). Also, foods do not need to be combined to form complementary proteins at every meal and most vegetables are complete proteins by themselves, because they contain all needed amino acids in order to grow the plant in the first place (7). The previous theory that plant amino acids have different patterns than the ones humans need has become widely unaccepted (7). Some plants contain less of certain amino acids, but soybeans rank just beneath animal products in amount of amino acids (7). Therefore, they are an important staple in the vegan diet.

For breakfast on day one, we chose an oat bran muffin and 1 cup soy milk. When these two foods are eaten together, they create a complementary protein (7). This meal provides 16 grams of dietary protein (17). For lunch, 1 corn taco and 1/2 cup pinto beans create a complementary protein, as well as 1/2 cup brown rice with 2 ounces tofu (7). This adds 24 grams of diet to the daily total(17). Two tablespoons (tbsp) guacamole adds flavor and 1 gram of protein (17). For dinner, a 2 ounce Tempeh burger with a sesame seed bun contains 18 grams of dietary protein (17). 2 ounces tofu yogurt with 1 ounce walnuts contains 10 grams of dietary protein (17) and is a source of complementary protein (7). Five ounces of collards provide 4 grams protein(17). Added together, day one’s menu provides 73 grams of dietary protein and four sources of complete protein.

For breakfast on day two, we chose 3/4 cup oatmeal and 1 ounce sunflower seeds and 1 slice whole wheat toast with 1 tbsp peanut butter. These are complementary proteins (9) and together make up 19 grams of dietary protein(17). For lunch, we chose 1/2 cup brown rice with 1/2 cup green peas along with 4 tbsp avocado, 2 ounces bean sprouts, and 2 tbsp almond butter on one whole wheat pita. All together, this makes up two complementary proteins, plenty of complete protein (9) and 27 grams of dietary protein (17). One 3 ounce tofu cutlet and 2 oz green beans with 1 ounce almonds make a complementary protein(9), and provide 19 grams of dietary protein (17). 1/2 cup whole wheat noodles with 1 ounce sesame seeds add another complementary protein(9) and provide 9 grams of protein (17). Day two’s meal provides 74 grams of dietary protein and five sources of complementary protein.

Day three’s breakfast consists of 2/3 cup wheat flake cereal with 1/2 cup soy milk and 2 ounces chopped almonds and filberts. This breakfast provides a source of complementary protein and 19 grams of dietary protein(17). For lunch, 2 tbsp sunflower paste and 2 ounces bean sprouts on a pita provide a complementary protein (7) and 13 grams of protein(17). Asparagus provides a complete protein (7) and 4 grams of protein(17). A protein shake helps achieve the needed amount of protein for the day, supplying 19 grams of protein(17). For dinner, we chose 1/2 cup meatless TVP loaf and 1 cup broccoli. This meal contain 14 grams of protein(17). Day three provides 69 grams of dietary protein.

Protein Producers and Consumers

Since most of the world’s non-protein producing nations are third world countries, these countries are not usually our leading protein consumers either (21). Many of the same nations that produce a significant amount of protein products are also heavy consumers of other protein sources. The major protein producing countries are the United States (as the leading producer and exporter), Brazil, China, Argentina, India, Paraguay, and the European Union (14). The United States is a huge producer of cattle and other protein-packed animal products (14). European countries are also heavy producers of protein-rich products, both animal and plant (13). Soybean is the primary global protein source that isn’t an animal product (13). Besides soybean, other major sources of plant protein produced in these countries are cottonseed, rapeseed, sunflower seed, peanuts, copra (dried coconut meat), and palm kernel (14). The countries most heavily involved in the soybean trade are the U.S., Brazil, Argentina, Paraguay, and China (14). Similar to the major producers, the majority of protein consumers are found in the U.S., European Union, Japan, Taiwan, Mexico, Korea, China, Canada, Indonesia, Malaysia, and Thailand (14). In general, the leading countries in both production and consumption of protein products are our wealthiest nations, because they are such costly activities. (14).

World Soybean Production(14)

Country Million Bushels Million Metric Tons

United States 2,382 64.83

Brazil 974 26.50

China 496 13.50

Argentina 456 12.40

India 140 3.80

Paraguay 96 2.60

European Union(EU) 40 1.08

Other 287 7.81

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Total 4,869 132.52

World Soybean Trade(14)

Country Million Bushels Million Metric Tons

United States 895 24.36

Brazil 239 6.50

Paraguay 61 1.65

Argentina 35 .95

China 7 .20

Other 46 1.25

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Total 1,232 34.91

Protein Deficiencies and Solutions

The most common type of protein deficiency among people both young and old, which comes from a starvation diet, is protein energy malnutrition (11). This type of deficiency occurs most commonly in rice-consuming countries, where the main staple consists of carbohydrate, rather than protein (11). The most common effect of this disease is growth retardation among young children (11). This disease is found most commonly in Africa, Asia, Latin America, and Oceania (21). Many of these areas are so populous that it becomes difficult to offer everyone in the country a proper nutritional balance, making it hard for many people to obtain protein-rich products (11). Countries that are in need of protein sources include Bangladesh, China, Colombia, Guyana, Indonesia, Madagascar, Mauritius, Nepal, Philippines, Sri Lanka, and Viet Nam (11). Since rice is the main food consumed by people in these countries, they aren’t getting the balance of protein they need to maintain their body’s health (11). Besides growth retardation, the other problems caused are weight loss, hair loss, and permanent physical and mental damage (11). Someone with this type of malnutrition will have a lack of energy and curiosity, slow reflexes, and a limited mind, causing learning to be an especially difficult process (11). Along with this, they have an inability to heal wounds and their life span is considerably shortened (11).

Another common protein deficiency among people in the same rice-consuming countries is known as kwashiorkor (8). This form of malnutrition produces the same type of effects as protein energy malnutrition. However, this disease causes more fatalities (8). There is a cure; but it only comes with consuming food containing complete protein (8).

We hear about these different forms of protein malnutrition, causing millions of deaths around the world, but it doesn’t seem like anything is being done to change them. Isn’t there something we can do to end, or at least decrease the problem? One of the solutions might be to create genetically improved plants, which could contain twice as much usable complete protein, lowering the chances of getting protein deficiency diseases (16). Another solution would be to start using a new type of corn, known as maize, grown outside of North America (6). This form of maize was developed through plant breeding (6). It produces 70 to 100 percent more of two essential amino acids (lysine and tryptophan), meaning there will be twice as much usable complete protein compared to most types of corn (6). This could be a way to drastically decrease protein deficiency diseases, and it could be the key to survival for a vast number of people in third world countries. Also, this maize is a great way for impoverished farming families to improve their income (6). With the extra usable protein in the corn, pigs and poultry are fattened at twice that rate of animals being fed with normal maize (6).

Another solution would be to use fish protein concentrate (FPC) to improve the quality of foods that normally wouldn’t be high in protein. FPC is a substance that has been produced in Chile by converting fish into a dry powder (10). This “fish flour” was found to have a significant amount of complete protein, so it was put to use as food for chickens and pigs (to fatten them faster), while a more complex form of the powder was created for young protein-needy children (10). This type of fish powder has been processed in Chile, Peru, Scandinavia, and South Africa (10). FPC has proved to be an excellent protein source. Also, it is less costly than many alternative options (10).

Our suggestions to help the malnourished are to reduce production of animal products, while putting more emphasis on vegetable/ grain foods and raising awareness of the importance of planning and harvesting individual/ family food sources. Too much land is being used around the world for cattle to graze on, instead of using it to grow higher-protein grain for ourselves. Both would be excellent money saving ideas, along with offering a substantial amount of complete protein to the diet.

Our Suggestions to Decrease Protein Deficiencies

Our suggestions to help the malnourished are to reduce production of animal products, while putting more emphasis on growing vegetables and grains. Also, every family should farm for themselves, rather than relying on the unstable market for food. We believe that too much land is being used for cattle to graze on, instead of using it to grow higher-protein grain for ourselves. When consumers buy more plant products and less animal products, this encourages farmers to use their land for farming, rather than grazing. These would be excellent money saving ideas, along with offering a substantial amount of complete protein to the diet.

One of the most important things to understand about protein is that it is essential to meet human dietary needs. There are eight essential amino acids that are not supplied by the body. Therefore, we need to make sure, for the sake of our health, that we obtain these amino acids through our diet by eating the right balance of both complete and complementary protein. Through our, research we have discovered that vegan diets are just as capable as meat-consuming diets of producing the right amount of these proteins. Many countries have developed delicious and unique delicacies that contain adequate amounts of protein, both complete and complementary. By experimenting with these foods and new protein sources, we can decrease protein deficiency diseases in impoverished areas and live in a state of better health everywhere.

Works Cited

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