Discover the Shocking Benefits of Plant Proteins

According to the site Medline Plus, from the National Library of Medicine of the United States, proteins are made up of chains of amino acids, which determine their specific structure and function.

A deficiency in proteins can lead to a series of health problems, including weakness, loss of muscle mass, and an acceleration of the aging process. Therefore, maintaining an adequate intake of proteins is crucial for quality of life and long-term health.

Differences Between Plant and Animal Proteins

The key difference between plant-based and animal proteins lies in their amino acid composition. Animal proteins, such as those found in meat, eggs, or dairy, are considered "complete" because they contain all nine essential amino acids that the body cannot produce on its own. On the other hand, many plant proteins are not complete on their own, as they lack some of these essential amino acids.

However, by consuming a variety of plant foods such as legumes, grains, and nuts throughout the day, it is possible to obtain all the amino acids the body needs. Additionally, plant proteins are often easier to digest for some people and are typically accompanied by other valuable nutrients such as fiber, vitamins, and antioxidants, which adds extra value compared to animal proteins.

Benefits of Plant Proteins in Aging

As people age, the loss of muscle mass and the increase of chronic diseases are common concerns. Various studies, such as the one conducted by Tufts University, have shown that consuming an adequate amount of protein can significantly improve health during old age.

Plant proteins play a fundamental role, as they not only help preserve muscle mass but are also associated with lower risks of cardiovascular diseases, diabetes, and cognitive decline, all common issues among older adults.

The advantage of plant-based proteins over animal proteins in this age group is that the former are associated with lower saturated fat content, which reduces the risk of heart disease. Additionally, plant proteins are easier to digest for some older adults, making it easier to incorporate them into the daily diet.

Recommendations and Conclusions

The Spanish Society of Dietetics and Food Sciences (SEDCA) recommends that at least 50% of the daily total protein comes from plant sources.

Plant proteins offer a series of additional benefits, such as improving digestion and regulating blood sugar levels, thanks to their fiber and antioxidant content. They also help maintain low cholesterol levels and blood pressure, contributing to cardiovascular health.

In conclusion, proteins, whether of plant or animal origin, are essential for maintaining health and the proper functioning of the body. Including a variety of foods rich in plant proteins ensures complete and balanced nutrition, thereby contributing to overall well-being throughout life and promoting healthy aging.

It is advisable to consult a doctor or nutritionist if symptoms of protein deficiency occur, in order to adapt the diet to individual needs.