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Hello. This is Esther Yeo.
Protein is one of the three major nutrients in the body. Today, we're going to talk about plant-based proteins.
This is because proteins, or amino acids, are the ingredients for collagen synthesis. Collagen is a type of fibrous protein that is synthesized from amino acids, which are the basic building blocks of proteins.
People often think of collagen as only important for skin health. Collagen is a major component of the body's connective tissues, including blood vessels, bones, and muscles, as well as the skin. Therefore, it is important to consume enough protein to obtain the amino acids necessary for collagen synthesis.
Here's a study published in Cell Metabolism, the journal of Cell Press, a respected journal in the academic world. A study examining the association between protein intake and mortality in middle-aged people aged 50-65 years found that a high intake of animal protein may increase overall mortality and cancer mortality [1]. Therefore, if you are over the age of 40, it is recommended to consume plant-based protein rather than animal-based protein.
However, if you consume plant-based proteins derived from a single plant, you may not be getting enough essential amino acids. In this case, it can be helpful to combine several plant-based proteins. I take pea protein and rice protein together. This is because peas make up for the lack of lysine in cereals, and rice makes up for the methionine that is lacking in legumes, so you can get the essential amino acids evenly.
The protein requirement is about 0.8~1.0g per 1kg. For example, a healthy person weighing 60 kg should consume 60 grams of protein. However, if you are managing your weight or are middle-aged or older, it is recommended that you consume 1.5 times that amount, or 90 grams, unless you have any specific kidney disease.
It is recommended to eat 1/3 of this protein, or 10~20g, of vegetable protein.
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