Proteins are essential for all living organisms. They play a role in many bodily functions such as immunity and respiration.
A protein is made up of amino acids. There are 20 amino acids. Of these 20, 9 are considered essential. That is, they are not produced by our bodies. Therefore, they must be obtained through food.
But in which foods can we find protein? Which proteins are best absorbed by the body?
Animal proteins
Animal proteins are present in meat and fish, but also in food products such as milk and eggs.
Animal proteins provide all the essential amino acids and have a very balanced composition.
On the other hand, when ingesting foods rich in animal protein, other micronutrients such as vitamins and minerals will be ingested and will help with protein absorption. This is called the matrix effect.
Animal proteins are highly digestible, meaning they are easily absorbed.
Plant proteins
Plant proteins are mainly found in cereals, legumes and oilseeds.
In cereals, lysine, an essential amino acid, is present in limited amounts. And in legumes, methionine and cysteine, two essential amino acids, are present in limited amounts.
To provide all the essential amino acids, it is therefore necessary to vary the sources of vegetable proteins.
Regarding the digestibility of plant proteins, it will be much less important than that of animal proteins. Indeed, plant proteins are composed of molecules (polyphenols, tannins, etc.) which will limit the digestion of proteins.
It is essential to provide all essential amino acids, whether from plant or animal sources. Food preparation or cooking methods can increase or decrease protein digestibility, so it is best to vary your sources and diversify your diet.
A protein deficiency can be dangerous to your health, but so is an overdose and can lead to kidney or liver disease.