The question of proteins and vitamin B12 is the most discussed among those who have decided to radically change their dietary system. First of all, this is a transition from traditional mixed nutrition to vegetarianism, veganism, raw foods. Disputes about the feasibility of a lifelong transition to these types of food can be observed more often. Vegetarians and raw foodists are becoming more and more, but on a massive scale the situation does not change. The entire system of public catering, all kinds of social institutions is firmly on the scheme of the usual mixed food.
In this article I would like to highlight one of the cornerstones of numerous disputes about proper nutrition - the question of proteins (including the so-called "essential" amino acids) and vitamin B12.
Proteins and "essential" amino acids
Let's start by defining what proteins are. Proteins are chains of amino acids that make up our building material. In each species, proteins have a unique structure that differs from that of another species. And each type of protein synthesis has its own unique matrix, which is called DNA. This determines the difference between the organization of external forms of species from each other. The fish does not look like a person, and a person does not look like a fish, a bear does not look like a hare, and a fox does not look like a monkey.
So, the structure (unique form) of protein in all species is specific. However, the type of construction of proteins in nature exists in common. From other nutrients that make up matter - carbohydrates and fats consisting of carbon, hydrogen and oxygen, proteins differ in their content of nitrogen.
In classical biochemistry, it is customary to distinguish four types of protein structures: primary, secondary, tertiary, and quaternary. From simple to complex. Simple proteins are considered low-molecular, because they contain simple chains of amino acids curled in a spiral, but not intertwined. Complex proteins are composed of many amino acids, intertwined in a "tangle". One can imagine such an analogy: amino acids rolled up in a spiral and interconnected sequentially - the primary structure intertwined with each other - the secondary structure twisted into a "snail" - the tertiary structure, into a tangle - the quaternary. Amino acid, in turn, is a "brick" of a protein molecule or its constituent element. "Amino" means it contains nitrogen in its composition, and "acid" contains acids consisting of hydrogen, oxygen and various trace elements from which it is actually synthesized.
According to one data, it is common to allocate 21 amino acids, of which 7 are “indispensable,” according to other data, 28 and 8 of them are “indispensable.” They were called indispensable because ostensibly they are not synthesized by the body and should come to us with food.
Until now, in traditional medical circles, there is a perception that all the "essential" amino acids can be obtained in sufficient quantities only if a person eats the most diverse and necessarily includes meat, fish, egg and dairy products in their diet. That is, in all other categories of products, protein is defective and difficult to digest. Our task in this argument is to show that this is a profound error.
In fact, the truth is this. Absolutely ALL amino acids are found in a variety of plant foods.. In addition, the so-called "Essential" amino acids are also contained in full in many plant foods, such as cabbage, zucchini, tomatoes, cucumbers, all greens, legumes, grains, nuts and seeds.
Even oranges contain a complete set of "essential" amino acids, only in low concentrations. With regard to digestibility, we say the following: to digest animal protein, the stomach must produce a lot of a special enzyme - pepsin - which greatly increases the acidity of the stomach, and after that, the acidity of other body media. Pepsin stomach is not enough to completely break down the protein molecules of meat (as well as fish, eggs, milk), which gives additional stress to the immune system during the neutralization and disposal of the undigested portion of the contents. Vegetable proteins in their structure are simpler and amino acids of them, if they are not killed by heat, are absorbed and used for their intended purpose in unchanged form (curled into a spiral). Amino acids begin to deteriorate at a temperature (depending on the types of products and the duration of heating) of 45-60 degrees Celsius. High-temperature-denatured amino acids cannot be used by the body and must be "revitalized" and curled into a spiral, which requires energy and additional resources.
Vegetable products of different amino acid composition perfectly complement each other. If in some product there is a reduced content of one of the amino acids, then in the other it is contained in excess. The myth of the indispensability of animal protein has long been debunked: the body needs not complex meat protein molecules, it needs amino acids that are not plant or animal - they simply are in the composition of all living matter.
Besides the fact that we eat plants and get ready-made amino acids from them, we also have our own “factory” for the production of amino acids - the microflora of the large and small intestines. Each of us has our own microflora - a community of microorganisms friendly to us, which are able to synthesize ALL amino acids, all the vitamins that we may lack in food, and also suppress the activity of pathogenic bacteria, viruses, fungi. It is possible to "increase" the microflora useful to us by means of food products containing living fiber (or so-called "dietary fiber") - this is all raw plant foods. Any animal food does not contain any fiber at all and, getting into the intestines of undigested food, is a material for the pathogenic microorganism to flourish. The same can be said about boiled plant food, as the high-temperature changed cellulose contributes to the fermentation processes and nourishes the corresponding microflora. Undigested proteins, most often of animal origin, undergo processes of decay in the intestine.
Thus, if the healthy intestinal flora is not killed by antibiotics, preservatives and unhealthy diets, its role in our health can hardly be overestimated.
Also, it is believed that the bacteria in our body can even fix the nitrogen that we inhale through the lungs and use it for the synthesis of proteins.
Ultimately, each of us has two main means of obtaining proteins by the body: extracting ready-made amino acids from raw plant foods and microflora synthesis, as well as one additional one — using nitrogen from inhaled air.
In any case, if we switch to raw plant foods gradually, helping, if necessary, the body with cleansing procedures and, if necessary, with starvation, then protein deficiency is simply impossible.
Where to get vitamin B12?
The next important question for vegetarians, raw foodists and everyone who wants to change their diet in this direction is where to get vitamin B12. B12 - cyanocobalamin - necessary for blood formation and functioning of the central nervous system. Contrary to the opinion of most representatives of medicine, this vitamin can also be found in some plants: in seedlings of cereals, sea kale, beetroot and carrot tops, pomegranates.
Also, B12 is synthesized in sufficient quantity by intestinal microflora, in its healthy state, with the help of cobalt, which is found in most vegetables and fruits.
Another source of B12, indicated in some books about raw food eating, is unwashed fruits. The fact is that on their skin there live very small insect larvae, which are an additional source of B12 already of animal origin, but not harmful to the body, unlike meat, fish, eggs and milk. On the other hand, you should be careful with unwashed fruits, especially when switching to a raw foods diet, when the body is still quite acidified. The fact is that the peel of unwashed fruits may also contain helminth larvae, and helminths themselves, for which the acidic environment in the body is favorable.
Thus, if you decide to go to the raw foods, do not be afraid of the lack of anything in the raw plant food for the body. Nature, created by God, is designed for us the most delicious and juicy food and with such a diversity, which no other species has.
Especially for womeninahomeoffice.com.ru - Ivan Levin