A good source of protein for health.

(Dan Tri Newspaper) - To reap many long-term health benefits, you should eat a sufficient and balanced amount of animal protein and plant protein, especially high-quality plant protein.

Protein is a vital nutrient essential for life, one of the three main sources of energy for the body. Protein is structured from amino acids.

Foods rich in protein (Photo: Freepik).

Protein plays a crucial role in the formation of body structures, is essential for the growth, maintenance, and repair of tissue cells; participates in the transport of nutrients; regulates water metabolism and acid-base balance in the body; and synthesizes antibodies to help the immune system function effectively.

Protein is a crucial component in the production of hormones and enzymes that regulate bodily functions and provide energy: 1 gram of protein provides 4 kcal.

The current imbalance between plant-based and animal-based protein sources in dietary habits.

The 2019-2020 National Nutrition Survey conducted by the Ministry of Health and the National Institute of Nutrition revealed that the average meat consumption was 136.4g/person/day (in 2020), nearly double the 84g/person/day (in 2010) ten years prior. According to experts, the proportion of plant-based protein consumed by Vietnamese people is only about 28% of the recommended amount, and approximately 59% of adults consume insufficient amounts of fruits and vegetables (less than 400g/day) compared to the recommended daily intake.

Many Vietnamese people consume nearly double the amount of meat compared to 10 years ago, leading to an imbalance in the consumption of animal protein and plant protein (Photo: Nutrilite).

The nutritional imbalance may stem from a lack of understanding about protein sources. When it comes to protein, many people immediately think of meat, fish, eggs, and dairy – animal-based protein sources – forgetting that protein is also found in beans, legumes, nuts, soy products, and rice.

Animal protein provides nine essential amino acids, is beneficial to health, is a source of iron with high biological value, and provides many nutrients such as vitamin B12, D, DHA, and zinc. However, many studies indicate that consuming too much animal protein can increase levels of urea, uric acid, and bad cholesterol, leading to an increased risk of fatty liver disease, obesity, gout, atherosclerosis, and other metabolic diseases, potentially increasing the risk of cancer and cardiovascular disease.

Eat in moderation, ensuring a balanced intake of animal and plant-based protein.

According to the Recommended Dietary Allowances for Vietnamese People (2016) of the Ministry of Health and the National Institute of Nutrition, the minimum required protein intake is 1.13g/kg/day. Protein energy should account for 13-20% of the total dietary energy, with animal protein accounting for 30-35% of the total. This ratio ensures a balanced diet with the necessary protein intake.

Some sources of protein from plants (Photo: Freepik).

Plant-based protein is low in fat and cholesterol, helping to lower blood cholesterol levels and thus effectively preventing cardiovascular diseases. In addition, plant-based protein helps build muscle mass, maintain muscle mass, and prevent muscle loss.

Consuming plant-based protein also creates a feeling of fullness, reduces appetite, and requires more energy to digest and absorb protein compared to carbohydrates and fats, thus supporting weight management. To effectively supplement plant-based protein and ensure you get all nine essential amino acids, you should combine various plant-based protein sources in your diet, especially soybeans, which have a high protein content comparable to animal protein.

The protein content in soybeans is comparable to that of animal-based protein sources (Image: Freepik).

Prioritize supplementing with plant-based protein sources for long-term health benefits.

Given the aforementioned health benefits and the ideal ratio recommended by the Ministry of Health and the National Institute of Nutrition, everyone should prioritize plant-based protein sources in their daily diet for long-term health benefits, aiming for healthy aging. This is especially true in the context of the increasing popularity of green living and vegetarianism due to their clear benefits for the body, such as easier digestion thanks to fiber content, a lighter feeling in the body, and reduced risk of high cholesterol.

To maintain lasting health, everyone needs to ensure a balanced diet, paying attention to supplementing with plant-based protein sources. When supplementing plant-based protein from soybeans, everyone should choose non-GMO isolated soybeans and prioritize using organic soybeans.

Prioritize plant-based protein sources in your daily diet; with soybeans, you should choose non-GMO soybeans for health benefits (Image: Freepik).

Add plant-based protein to your breakfast every morning, live a healthy and proactive life every day (Photo: Nutrilite).

Adding plant-based protein sources each morning and living a healthier, more proactive lifestyle each day is how you can gradually adjust your breakfast to be more balanced, creating a feeling of fullness for longer, improving mental health, controlling calorie intake, increasing muscle mass and strength, while being nutritious, easy on the stomach, and friendly to long-term health.

Nutrilite All Plant Protein Powder is a dietary supplement that provides plant-based protein and several amino acids, supporting energy levels and promoting muscle and heart health.

Nutrilite All Plant Protein Powder dietary supplement has advertising content approval certificate number: 87/2024/XNQC-ATTP. This product is not a medicine and does not have the effect of replacing medicine for treating diseases. Read the instructions carefully before use.

Learn more about Nutrilite APP Plant Protein Powder at https://www.amway.com.vn/vn/p/110415 and the Nutritional Morning program at https://amwaynow.com.vn/vi/section/buoi-sang-dinh-duong/trang-chu

Source: https://dantri.com.vn/suc-khoe/nguon-dam-tot-cho-suc-khoe-20251012215307613.htm