Short thread on protein

There are 8/9 essential amino acids (depending on the source) that you must get from food. The others 11/12 are considered non-essential or conditionally essential, because you can make them.
However, there has been research to show that the body is limited in producing some of the non-essential amino acids, and that there is harm in not consuming enough.
Furthermore, a lack of total protein intake will inevitably lead to limited ability to synthesize nonessential amino acids. More are required during times of stress (who isn’t stressed?).
Taurine, for example, is not even part of the list of 20 because it is not part of protein synthesis, yet it is integral to the human body, making up 0.1% of total body weight. “It is a major component of bile and is used to moderate calcium signaling, osmoregulation...
, and proper muscle function. Human can synthesize taurine from the amino acid cysteine.” It is important for vision, digestion, fetal production. Taurine is found in meat, specifically in high concentrations in heart organ meat.
“Promotes longevity, prevents obesity, improves insulin sensitivity, controls and treats diabetes, reverses cardiovascular disease, prevents age related vision loss and retinal damage, reduces epileptic seizures, prevents and treats liver disease..
reduces and treats anxiety, raises testosterone levels, fights oxidative stress, faster recovery and better performance in athletic training, improves brain speed and cognitive function, stimulates growth of new brain cells.”
It also acts as a calming neurotransmitter. Production is limited as we age.
“Taurine is one of the most abundant amino acids in the brain and spinal cord, leukocytes, heart and muscle cells, the retina, and indeed almost every tissue throughout the body.” Only found in animal foods
Research around glycine (also not considered essential) has found that biosynthesis does not meet the demand of the body. Glycine is the 3rd amino acid in collagen. Deficiency affects how we age, hair, skin, nails, etc.
This calls into question what is non essential and what is essential, because when the body can product something but not in sufficient quantities, i.e. Vitamin K, then it is considered essential.
This is why animal protein, which contain all of amino acids are superior (complete protein), while vegetarian sources of protein are limited and always incomplete.
Article on deficiencies of non-essential amino acids: academic.oup.com/advances/artic… - great email from @LilyNicholsRDN

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More from @RDValerie

26 Dec 20
Quick Thread on the Gut Microbiome

Hippocrates said: “All disease begins in the gut.”
While there is significant truth to this, in my personal view of health, it is a little more complex, but it is largely true.
The gut affects the rest of the body, being the gateway to what is absorbed, via the gut-brain axis (directly affects the brain), and due to the metabolism, absorption, detoxification and immune system (70% is in the gut) which takes place/resides in the gut, etc.
This is why it is so critical to take care of our gut health, because once it is negatively affected, it may never be the same again. What affects the gut microbiome? There are over 100,000 trillion microorganisms working together in the gut.
Read 14 tweets
1 Nov 20
Green Tea Thread

Green tea is one of my favourite beverages and teas. It has a multitude of health properties, and it makes me feel amazing. It is my superfood go to for enhanced alertness, cognition, and energy.
It is also incredibly versatile in flavours. It is meant to be consumed plain, otherwise added milk interferes with the health properties of the catechins and tannins (types of polyphenols).
Green tea is known for containing EGCG, a powerful catechin and antioxidant, responsible for many of the health properties.100x more powerful than Vitamin C. There are compounds in green tea that all contribute to the health benefits. Green tea has more catechins than black tea.
Read 15 tweets
7 Jun 20
Magnesium – The Under-appreciated Mineral
Why I recommend supplementing with magnesium (Thread):

Magnesium is an essential mineral that is implicated in over 300 biological processes. It is the 4th most common mineral in our entire body.
Every single cell in your body requires it to function. Most people are deficient in magnesium. Due to modern farming practices, the soil is depleted (up to 80-90% mineral depletion), and we only absorb 30-40% of magnesium from food, and up to ~20% from supplements.
The longer the time that lapses between when the food is harvested and consumed, the greater the nutrient loses. Furthermore, you can lose some during the cooking process. Phytates decrease absorption. There are also nutrient interactions: mag and calcium complete for absorption.
Read 25 tweets
14 May 20
Excellent primer on why Veg (seed) oils true culprit of CVD, ≠ sat fat - excellent video from @BenBikmanPhD
Coles notes thread:
- Note: linoleic acid = polyunsaturated omega-6 fatty acids
- every cell in body made of fats you consume
- LDL and VLDL carry fat and cholesterol
- cholesterol is not bad – necessary for life – every cell is made of cholesterol; very important for brain function, estrogen, testosterone, need it to burn fat, for CoQ10
- when cholesterol and fatty acids are oxidized (damaged), they turn from benign into harmful compounds
- some fats, due to their structure, are already oxidized before you even consume them, due to their chemical structure: seed oils!
- stress, cooking, sugar/refined carbs, smoking, etc., can also oxidize fats
- oxidized fats can cause vascular damage
Read 9 tweets
30 Apr 20
Silent Epidemic of Iodine Deficiency (Thread)

Iodine is an essential mineral that is critical for thyroid function (master gland, affects entire body, produces T3 and T4), metabolism, immune system, CNS...
fetal development (can cause developmental issues in children if deficient, can significantly increase IQ ncbi.nlm.nih.gov/pmc/articles/P… via @mangan150), breast tissue, ovaries and prostate (decreased breast and prostate cancer).
“The Japanese are considered one of the world's longest living people, with an extraordinarily low rate of certain types of cancer” ncbi.nlm.nih.gov/pmc/articles/P…
Read 15 tweets
1 Dec 19
Vitamin B12 (A VERY LONG THREAD)

Conventional method of testing for B12 deficiency is to test levels in the blood.
The range is quite large: 160 to 950 pg/mL (Canada) and this test is used fairly definitely, but it lacks specificity and misses most deficiencies...
as only late state deficiencies may be captured. When someone does show up as deficient, they have been for a long time and significant damage has already taken place. This damage is also possible without even showing a deficiency.
Sometimes, MCV is used – and if it is high, this often means low B12, but normal MCV does not mean that B12 levels are normal, thus, the test is not highly specific.
Read 28 tweets

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