Protein

Protein is such a huge factor in human nutrition. Next to water, protein is the second largest component in the human body. Some of the protein broken down in the body can be recycled, but we cannot store it!! Unlike the crumbs on your shirt from lunch, there is no saving some for later =) In fact, this process of breaking down proteins, and rebuilding them (protein synthesis) is taking place within our bodies 24 hours a day. If we do not intake the right amount of protein daily, the body will find other structures within the body to break down. This could lead to serious health issues. How do we ensure the right amount of protein is available? Let's take a look, first at what our bodies can and cannot produce internally.
Essential Amino Acids
Amino acids are the building blocks of protein. Most microorganisms can biosynthesize all 20 standard amino acids, while most animals, humans included, must receive the 8 out of these 20 from their diet. So where do we find all of these essential amino acids??
Foods from animal sources are typically rich in essential amino acids. These include chicken, fish, eggs, dairy products, beef, and pork. Plant sources of protein are readily available. Such sources include dried beans, peas, soy, nuts, and seeds. Although plant sources generally lack one or more of the essential amino acids, when combined with whole grains such as rice, or by eating nuts or seeds with legumes, all the amino acids can be obtained.

Essential Fatty Acids
The human body also needs essential fatty acids from outside sources. We are capable of producing all but two. These are the Omega3 and the Omega6 series. There has been quite a bit of publicity for our little Omega 3 friends in the media. It's no wonder!!! From brain and heart function, to aiding with depression and dementia, the benefits of this essential fatty acid are just amazing. Want in on the action?? Some Omega3 food sources are, flaxseeds, flaxseed meal, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, mustard greens, collards, etc.), walnuts, pumpkin seeds,canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil,hempseed oil, hempseeds, salmon, mackerel, sardines, anchovies, albacore tuna, and others.

So how much protein should we intake daily? Essential amino acids? Essential fatty acids?
Here is a neat calculator to help get you started :

http://www.healthcalculators.org/calculators/protein.asp?Submit=Close

On average, I have found the answer to be between 45 and 56 grams daily, with Omega3 at 1.1 to 1.6 grams per day. Omega6 is much more readily found in the average American diet, but 12 to 17 grams is recommended. A common problem in America today seems to be an improper balance of Omega6 and Omega3 fatty acids. This imbalance can cause depression and even aggression in mild cases. Many other health problems can be present in more extreme or prolonged cases of imbalance.

When choosing a protein source please remember that protein is not the only nutrient in that food!!! Other nutritive qualities should be carefully considered before choosing the one for you. You could be consuming large amounts of carbs or tons of empty calories just to get a small amount of protein. Read labels, research, and use that omega3 enhanced brain function!!!