Health no.03. Uderstaing proteins [#46]

Hi Hive!

Today I'm writing an comprehensive explanation of what protein is,
what it is for and whether you really should go as much as they say.
Stores stuff our eyes with inscriptions, labelling themselves as good for our health.

The number of proteins humans require is a subject of ongoing research. Given that it is now impossible to predict, every result is unique and says something distinct. Will there will be an answer? No one knows.

This subject is the subject of numerous urban legends spread by the misinformed. both specialists and consumers. from physicians, nutritionists, and fitness professionals.

Today, I'll explain to you a subject that has bothered me for a long time.

Photo from the internet

Lessons you'll pick up from Uncle Google

If you Google "where can we find proteins?" you get:

Animal-based foods (meat, poultry, fish, eggs, and dairy foods) tend to be good sources of complete protein, while plant-based foods (fruits, vegetables, grains, nuts, and seeds) often lack one or more essential amino acid.

It offers the false impression that you must consume some of the aforementioned foods in order to survive. Gives a feeling, that vegetarians are wrong, and will all die soon.

We are distracted from understanding what we need from proteins by such oversimplified information about where there is the most protein.
Only some amino acids, or the building blocks of protein, are required by us.

Photo from the internet

Differences between proteins and amino acids

Beads, the metaphor

Imagine a string of beads wrapped with various-sized balls.
Balls are amino acids, beads are protein.

The majority of them are incompatible with humans, and the body views these mismatched amino acids as manufacturing rejects because only certain of them are required by our body.

The body excretes excess beneficial amino acids and the majority of the mismatched ones in every way conceivable. In earwax, phlegm, sweat, urine, feces, eye pus, or the formation of pimples.

Photo from the internet

When the body is overloaded with proteins

Your body has too much protein if you produce slight foam when you urinate.
Sweat, urine, and excrement begin to smell quite bad. The body produces a lot of phlegm or mucus and attempts to counteract its effects.

After consuming some foods, we occasionally experience phlegm in our mouth or nose. It's possible that the body is letting us know that what we just ate was too much or unnecessary.

Home, the metaphor.

The body has to construct sturdy wooden structures in order to operate. Consequently, it needs concrete, glass, and wood.

The building blocks that make up proteins are complete sets of materia
For instance, you might include wood and plastic in one protein and glass, concrete, and marble in another.

We now have the materials needed to construct a building after dissolving these two proteins, leaving just plastic and marble for elimination.

When our bodies are functioning normally, protein and amino acids are not converted to energy - since doing so would be equivalent to lighting a fireplace with a house's walls. Amino acids serve as a building block and carrier for the body rather than as fuel.

Some complex, undesirable proteins are resistant to breakdown by the body.
So it tries to eliminate them entirely, occasionally blocking the patency in the process.

Protein abuse effects

  • A body that contains an excess of proteins becomes acidic, which destroys the cells.

  • The body's supply of calcium, potassium, sodium, and other electrolytes depletes when there is an excess of proteins and amino acids that it cannot eliminate.

  • The body loses moisture.

  • The lymphatic system*, which is intended to evacuate toxins and surplus production, is even more tightly knit in a dehydrated body.

  • Inflammation is brought on by bodily proteins that have not been purified in a long time starting to decay in various places.

  • A body that is too acidic provides ideal circumstances for parasites like fungus.

  • By delivering more nitrogen into the bloodstream, it may increase toxicity. It eventually accumulates as kinotoxin in the muscles, resulting in a persistent sense of tiredness.

  • Proteinosis, or acute protein poisoning, causes headaches and general pain. Many of the symptoms of protein poisoning, including rashes, burning in the mouth, lips, and throat, are also seen in allergic reactions. In fact, a lot of supposedly allergic reactions could be examples of protein poisoning.

  • A high-protein diet harms every gland in the body. In order to clear the toxins it creates, it places a severe burden on the kidneys and adrenal glands and overburdens the liver.

  • Abundant protein consumption is thought to contribute to a number of skin disorders, acne, osteoporosis, autoimmune illnesses, and cancer. Making the adjustment to a low-protein diet has helped many people with their arthritic symptoms.

*In the near future, I'll write a different article about the lymphatic system.

Amino acids

Organic substances known as amino acids are primarily composed of nitrogen, carbon, hydrogen, and oxygen. They are crucial to many functions, including the synthesis of neurotransmitters, hormones, enzymes, and bodily fluids.

Amino acids are essential for every bodily process:

  • Muscle development;
  • Organ repair - heart, liver, pancreas;
  • Hormone regulation, including insulin, cortisol, adrenaline, and HGH;
  • Immune system;-
  • Immune system;-
  • Blood, enzymes, and cholesterol;
  • Testosterone, estrogen, and progesterone;
  • Weight loss;
  • Memory and learning;
  • Neurotransmitters like serotonin, endorphins, dopamine, GABA, and melatonin.

Twenty distinct amino acids are required by your body for growth and optimal operation. All 20 of them are crucial for health, however only 9 are considered to be absolutely necessary.

Amino acids are taken care of by our body, which is a responsible host.

For instance, the body creates a hormone using specific amino acids.
It reaches its target and completes its task. Then it travels to the liver where it is dissolved back into amino acids and used to make other crucial components.

It is safe to say that after three billion years of evolution, our body is capable of ecological recycling. 😉

Photo from the internet

Essential amino acids

I'm going to go into depth where you can find amino acids here, so if you don't want to read it, just skip to the summary.

Where each amino acid can be found in food is listed under the short description of the amino acid's utility.

General section with the symbol "🥇" I noted the findings from dietetics websites that only highlight foods with the highest concentrations of a particular amino acid.

I list the most in the part for vegans "🍃" and fruitarians "🍏" since, in order to obtain this information, I had to delve into scientific study, which is typically more thorough.

Please excuse any errors as it took me many hours to review the findings of numerous studies. The product lists are long but not final.

The nine necessary amino acids.

▶️ 1 Phenylalanine.

Your body converts this amino acid into the neurotransmitters tyrosine, dopamine, epinephrine, and norepinephrine. It plays an integral role in the structure and function of proteins and enzymes and in the production of other amino acids.

🥇 The most

Eggs, chicken, liver, beef, milk and soy.

🍃For vegans

Seaweed (dried), hemp seeds, peanuts, almonds, pistachios, chia seeds, flaxseeds, sesame seeds, pumpkin seeds, oats, nuts (cashew, walnut, macadamia, hazelnut, brazil, pine, pecan), soybeans, beans (black, sailor, ordinary, mung, adzuki, lima, fava), chickpeas, buckwheat, lentils, rye grain, peas, spinach, sweet corn, swiss chard, broccoli.

🍏 For fruitarians

Avocado, grapefruit, apricot, star fruit, oranges, cranberries, kiwi, melon, strawberries, peaches, bananas, elderberries, tangerines, watermelon, raisins, blueberries, lime, pineapple, olives, cherries, figs, plums, mangoes, nectarines, apples, papaya, dates.

Among other things, you will also find it in the sweetener aspartame.

▶️ 2 Valine.

Valine helps to stimulate muscle growth and regeneration and is involved in energy production.


Beef, chicken, pork, fish, tofu, yogurt, beans, legumes, peas, seeds, nuts and whole grains such as oatmeal.


Oats, soybeans, buckwheat, pumpkin seeds, sunflower seeds, beans (navy blue, adzuki, red, black, mung, lima, fava), lentils, peanuts, nuts (pistachios, cashews, brazil nuts, hazelnuts, pine, almonds, walnuts), sesame seeds, chickpeas, spinach, rye grains, hemp seeds, chard, quinoa, peas, potatoes, peas, sweet potatoes, spinach, mushrooms, asparagus.


Persimmon, pear, grapefruit, mango, tangerines, cherries, apricots, figs, bananas, peaches, blueberries, grapes, plums, olives, apricots, guava, nectarine, guava, pears, figs, raisins, apples, papaya , oranges, pineapple, strawberries.

▶️ 3 Threonine.

It is the main part of structural proteins such as collagen and elastin, which are important components of skin and connective tissue. It also plays a role in fat metabolism and immune function.


Lean beef, chicken, cottage cheese, pork, tuna, tofu, beans, milk, cheese, green peas, eggs, seeds and nuts.


Soybeans, sunflower seeds, sesame seeds, hemp seeds, pumpkin seeds, peanuts, tempeh, chickpeas, linseeds, sesame seeds, nuts (walnuts, pistachios, cashews, almonds, brazil, pecans, macadamia), chia seeds, sesame seeds, beans (black, pink, plain) rice, oats, tofu, soy sauce, chilli, goji berry, millet flour, turmeric, lentils, oregano, ginger, oats, potato starch, pepper, carrot, garlic, mint, thyme, cinnamon, quinoa, corn, spinach, mushrooms, basil, couscous, shallots, asparagus, brussels sprouts, coconut milk, cauliflower.


Goji berries, banana, guava, jackfruit, avocado, apricot, kiwi, dates, kaki fruit, banana, mango, cranberry, watermelon, elderberry, figs, grapes, blueberries, strawberries, pineapple, melon, peaches, oranges, grapefruit, peach, papaya, plums, apples.

▶️ 4 Tryptophan.

Often associated with drowsiness, tryptophan is a precursor to serotonin, a neurotransmitter that regulates appetite, sleep, and mood.


Chicken, turkey, red meat, pork, tofu, fish, beans, milk, nuts, seeds, oatmeal and eggs.


Seaweed (dried), chia seeds, sesame, hemp seeds, pumpkin seeds, flaxseeds, pistachios, peanuts, nuts (cashews, almonds, hazelnuts, walnuts, brazil, pine, macadamia), oats, soybeans, beans (black, common, navy, lima, mung, adzuki), chickpeas, lentils, garlic, spinach, mushrooms, broccoli, parsley, asparagus.


Apricots, guavas, peaches, carambola, peaches, strawberries, kiwi, grapefruit, avocado, watermelon, papaya, orange, plums, pineapple, elderberries, tangerines, grapes, cherries, mangoes, bananas, lychees, nectarines, apples, limes , guava, figs, blueberries.

▶️ 5 Melatonin.

This amino acid plays an important role in metabolism and detoxification. It is also essential for tissue growth and the absorption of zinc and selenium, minerals essential to health.


Nuts, beef, lamb, cheese, turkey, pork, fish, shellfish, soybeans, eggs, dairy and beans.


Seaweed (dried), gluten, hempseed, chia seeds, sesame, sunflower, pumpkin seeds, linseed, nuts (brazilian, pistachio, cashew, pine, walnut, hazelnut, pecan, almond), oats, rye, buckwheat, soybeans, beans (black, common, navy, mung, adzuki), chickpeas, quinoa, peas, chickpeas, chestnut, sweetcorn, mushrooms, tomatoes.


Carambola, peaches, oranges, grapes, kiwi, melon, tangerines, avocados, pineapple, peaches, grapefruit, bananas, blueberries, watermelon, elderberries, plums, olives, cherries, lychees, pears, figs, nectarines, dates, mangoes , apples, raisins, tangerines, apricots.

▶️ 6 Leucine.

It is crucial for protein synthesis and muscle repair. It also helps regulate blood sugar levels, stimulates wound healing, and produces growth hormones.


Chicken, beef, pork, fish (tuna), tofu, canned beans, milk, cheese, squash seeds, and eggs.


Vital wheat gluten, seaweed (dried), hemp seeds, peanuts, nuts (pistachio, almond, cashew, brazilian, walnut, hazelnut, pine, macadamia, pecan), pumpkin seeds, chia seeds, oats, linseed, soybeans, buckwheat, beans (black, navy, common, adzuki, mung, lima), lentils, chickpeas, broccoli, asparagus.


Avocado, pear, orange, raisins, pineapple, banana, kiwi, strawberry, blueberries, apricots, papaya, peaches, mango, dates, natsumikan, fig, persimmon, guava, elderberry, tangerine, pineapple, melon, plums , grapefruit, watermelon, peach, grapes, apple.

▶️ 7 Isoleucine.

It is involved in muscle metabolism and is highly concentrated in muscle tissue. It is also important for immune function, hemoglobin production, and energy regulation.


Meat, fish, poultry, eggs, cheese, lentils, nuts, seeds, dairy, soy, beans, legumes.


Oats, soybeans, sunflower seeds, lentils, beans (lima, navy, adzuki, kidney, black, mung, fava), buckwheat groats, swiss chard, peanuts, chickpeas, pumpkin seeds, sesame seeds, nuts (pistachio, cashew, almonds, hazelnut, pine, walnut, brazil), spinach, hemp seeds, rye grain, quinoa, peas, cowpeas, eggplant, asparagus.


Avocado, kiwi, banana, strawberry, pineapple, fig, natsumian, persimmon, melon, watermelon, tangerine, apricot, plum, grapefruit, peach, grape, Japanese pear, apple.

▶️8 Lysine.

Lysine plays a major role in protein synthesis, calcium absorption, and the production of hormones and enzymes. It is also important for energy production, immune function, and collagen and elastin production.


Beef, pork, poultry, cheese, fish, eggs, tofu, spirulina, fenugreek seed.


Seaweed (dried), pumpkin seeds, hemp seeds, nuts (pistachio, cashew ), vital wheat gluten, chia seeds, peanuts, flaxseed, cashew, almonds, pine, brasil, walnut, hazelnut, pecans) soybeans, oats, lentils, beans (black, kidney, adzuki, navy, mung, fava, lima), buckwheat groats, chickpeas, sesame seeds, peas, rye grain, avocados, beets, leeks, tomatoes, green pepper, red pepper, potatoes.


Apricot, pear, plum, apple, fig, peach, pineapple, nectarine, persimmons, dates, apricots, guava, strawberries, blueberries, papaya, cherries, mango, grapes, melon, banana, avocado, olive, lime, elderberry , orange, kiwi, raisins, grapefruit, watermelon.

▶️9 Histidine.

Your body uses this amino acid to produce histamine, a neurotransmitter that is essential for the immune response, digestion, sexual function, and sleep-wake cycles. It is crucial for maintaining the myelin sheath, the protective barrier that surrounds nerve cells.


Chicken, beef, pork, fish (tuna), tofu, canned beans, milk, cheese, pumpkin seeds and eggs.


Soybeans, sesame, tofu, peanuts, seweed (dried), lupins, wheat, butternut seeds, watermelon, peas, mothbeans seeds, mustard seed, cowpeas, parsley, fenugreek seed, poppy seeds, basil, spearmint, fennel seed, curry, garlic, edamame, kanpyo, peas, broccoli, spinach, sweet corn, leaf mustard, bamboo, cauliflower, asparagus.


Banana, apricot, avocado, grape, kiwi, melon, orange, cranberry, strawberry, peach, guava, olive, pineapple, grapefruit, elderberry, watermelon, plum, blueberry, nectarine, peach, fig, grape, date, guava , lime, pear.


We live in a world where nutritionists are still crawling, playing the adult.

Where the lovely philosophy of science—which continuously questions itself and acknowledges its mistakes—is cruelly reduced to some dogmatic, apparently infallible religion.

We currently live in a prosperous yet uneducated era. We are like children with a lot of pocket money in a candy store because we don't know what we should want.

In a world of stores with shelves stocked with processed goods that are convenient, alluring, and deadly. Another wall is that the majority of individuals consume nearly exclusively cooked or fried foods.

The food that is most frequently promoted now has nothing to do with how we originally evolved.

As a result, our bodies are contaminated.

The majority of us no longer have good absorption of the vital micro and macronutrients.

So, we stock up on extra supplements. We concentrate on medications instead of finding a means to unclog and clean a perfectly designed organism because billboards have stumped us.

Since roughly eight years ago, I have primarily followed a vegan diet (flexitarian).
"Okay, where are you going to acquire your protein?" I was at a loss for words.
It would be the same to ask gorilla where is he getting his protein from.

Today, I'll gladly respond to this query with another query.
It's better for my health to think about:

How can I reduce my protein intake?

We require the precise amount of protein, which is unknown.
Instead of consuming more protein, purify your body to improve absorption.

The main reason why I started this blog is to tell my story.
I've grown a lot thru my lifetime and learned things I believe should be taught in primary school, as a human right.
Teachings about basic human needs, self-discovery, search for passion, cooperation, need of tribe, love, how to grow, healthy lifestyle for both physical and mental health.

Summary of my previous articles if You missed them:

Health series

About psychology

About weight loss


Hive in my perspective

Some healthy food propositions

I write every second post in Polish, and every second in English.

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