Why We Recommend Plant Proteins for Middle Ages

hello. This is Esther.

Protein is one of the three major nutrients in our body . Today,let's take a look at plant-based proteins      

Why is protein intake important?

This is because proteins, or amino acids, are the building blocks of collagen synthesis .  Collagen is a type of fibrous protein synthesized from amino acids, the basic building blocks of proteins. 

 

Most people think that collagen is only important for skin health. Collagen is a major component of human connective tissue such as blood vessels, bones, muscles, and skinTherefore, it is important to consume enough protein to obtain the amino acids necessary for collagen synthesis.

If you are middle-aged, we recommend plant protein rather than animal protein. 

I would like to introduce a study published in Cell Metabolism, an academic journal of Cell Press, which is recognized for its authority in academia. In a study examining the association between protein intake and mortality in middle-aged adults aged 50-65 years, it was found that a high intake of animal protein has the potential to increase overall mortality and cancer mortality [1]. Therefore, if you are over the age of 40, we recommend consuming plant protein rather than animal protein.


However, if you consume plant protein derived from a single plant, you may not be getting enough essential amino acids. In this case, eating several plant proteins together may be helpfulI take pea protein and rice protein together. This is because peas fill in lysine, which is lacking in grains, and rice, fills in methionine, which is lacking in legumes, so you can consume essential amino acids evenly.

It is recommended to eat about one-third of the protein requirement for plant protein  . 

The protein requirement is 0.8 to 1.0 g per 1 kg. For example, a healthy 60 kg person should consume 60 g of protein. However, it is recommended that those who are managing their weight or those who are middle-aged or older, take 90g, which is 1.5 times that amount unless there is a specific kidney disease.


It is recommended to eat about ⅓ of plant protein, 10~20g 

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Esther Lyuh, Doctor of Preventive Medicine, Seoul National University