Introduction
Proteins are essential macronutrients that our bodies need to function properly. They are made up of amino acids, which are the building blocks of protein. There are many different types of proteins, but not all proteins are created equal. Some proteins are considered to be of high biological value, while others are of lower quality. In this article, we will discuss what high biological value proteins are and why they are important for our health.
What are High Biological Value Proteins?
High biological value proteins, also known as complete proteins, are proteins that contain all nine essential amino acids in sufficient amounts that our bodies need. Essential amino acids are those that our bodies cannot produce on their own, so we must get them from our diet. Foods that contain high biological value proteins include meat, fish, eggs, and dairy products.
Why are High Biological Value Proteins Important?
High biological value proteins are important because they provide our bodies with the amino acids we need to build and repair tissues, including muscle tissue. They also help to regulate our metabolism and maintain our immune system. In addition, high biological value proteins are more easily digested and absorbed by our bodies compared to proteins of lower quality.
How Much High Biological Value Protein Do We Need?
The amount of high biological value protein that we need depends on factors such as our age, gender, and activity level. However, a general guideline is to consume at least 0.8 grams of protein per kilogram of body weight per day. For example, a person who weighs 70 kilograms would need at least 56 grams of protein per day. It is important to note that athletes and people who engage in regular physical activity may need more protein to support muscle growth and recovery.
Examples of High Biological Value Proteins
As mentioned earlier, high biological value proteins are found in animal-based foods such as meat, fish, eggs, and dairy products. Here are some examples:
Meat:
Beef, chicken, pork, lamb, etc.
Fish:
Salmon, tuna, cod, haddock, etc.
Eggs:
Whole eggs, egg whites, etc.
Dairy Products:
Milk, cheese, yogurt, etc.
Conclusion
High biological value proteins are essential for our health and well-being. They provide our bodies with the amino acids we need to build and repair tissues, regulate our metabolism, and maintain our immune system. It is important to include a variety of high biological value proteins in our diet to ensure that we are getting all the essential amino acids that our bodies need.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
- https://www.healthline.com/nutrition/high-biological-value-protein#types
- https://www.medicalnewstoday.com/articles/326188#list-of-high-biological-value-proteins