Aruba is a paradise that always has something to offer, both for its residents and its visitors: Incredible landscapes to walk, beautiful sea creatures to discover when diving, and extreme sports such as JetLev, tandem, and wakeboarding to practice.
In addition to its peaceful beaches, shopping centers, and family fun, the One Happy Island has also options to challenge its residents’ physical and athletic abilities to the highest level.
For those who enjoy extreme sports, as well as for those who want to live a healthier life, there is one thing in common: the importance of good nutrition.
One of the essential components of good nutrition is the consumption of proteins. Do you want to know why? In this post, we will tell you what you should know about proteins, one of the most important macronutrients with a strong presence in our body.
Proteins: the fundamental source for a healthy body and a strengthened immune system
Proteins are like our shadows, they follow the body everywhere.
Proteins are essential to strengthen the body muscles and bones, as well as to boost energy. Proteins are present in different parts of our body and perform functions that help you stay healthy and full of energy.
The amount of protein we consume every day is crucial if we want our organism to perform well. That is why, proteins are the nutrient with the second highest presence in the body.
Proteins are present in tissues, muscles, tendons and even in the basic DNA structure.
Proteins are also part of important metabolic functions such as oxygen transportation.. If we consume the right amount of protein, we should feel energized and prepared for any activity that requires any extra effort.
It might seem incredible but our nails and hair contain a high amount of protein too!
But the amazing thing about proteins is that they even help us regulate our weight and maintain our muscles and immune system healthy. All these elements are very important if you like to enjoy the outdoor life in Aruba, the happy island of the Caribbean.
You need a healthy body, and having high defenses will help you feel well and have enough energy to join the Aruba adventure.
Proteins and their assimilation by the organism: amino acids and a balanced diet.
In order to assimilate proteins, our organism goes through a degradation and separation process until proteins are separated into the amino acids that compose them. Our body requires two types of amino acids: essential and non-essential.
Essential amino acids cannot be synthesized by the body and we must acquire them through specific foods. Non-essential amino acids can be synthesized by our body as long as we maintain a varied and balanced diet.
Out of the 22 amino acids that our body requires, 8 of them are considered essential amino acids. Because of this we must focus on the foods that are full of proteins, nutrients, and vitamins for our body.
And how do we keep a balanced diet in a place like Aruba?
This is something hard but not impossible. If you live in a magical place like Aruba -one happy island-, you are already aware that most food you eat is not grown in the area. You must take special care to maintain a balanced diet, an adequate weight, and your overall health.
That is why today we offer you these top 10 protein-based foods that you should eat if you live in a tropical paradise like the happy island of the Caribbean. Combined with other nutrients, this list will provide you with the necessary vitamins, minerals and other nutrients needed for a healthy diet.
Before reviewing the top 10 protein foods you should include in your diet, it is important to understand the function each proteins accomplishes in our body.
According to experts such as Westerterp-Plantenga et al. “Proteins not only help you maintain and reduce your weight, they also help you stabilize your sugar levels, improve your ability to learn and concentrate, increase your energy levels, and participate in the absorption of important nutrients” (Source: https://www.ncbi.nlm.nih.gov/pubmed/19400750)
Proteins are present in all tissues, muscles, and hormones in our body. Our whole-body relies on protein to be able to function and develop normally.
Proteins are an important part of our nutrition during all stages of our life.
Proteins contribute to the development of muscles in children and adolescents. However, they are also a great source of energy, the energy they provide is even higher than the one carbohydrates provide.
For adults, proteins also help maintain a healthy weight and assist the body to perform its functions. For elderly people the consumption of protein from sources other than red meat contributes to the maintenance of muscle mass and the loss of appetite.
And now we are ready! The Top 10 of Proteins that you should not miss if you live in Aruba
Aruba is home to more than 50 fruits (source https://wheninaruba.com/blog/fruits-of-aruba/), However, Aruba imports a significant percentage of its food products. Despite having a low, or no local production of some products, flexible import regulations (you can check about this topic here https://hortintl.cals.ncsu.edu/articles/aruba-food-and-agricultural-import-regulations-and-standards) allow Aruba residents to access those products, allowing them to stay healthy and maintain an appropriate weight.
We have classified these top 10 proteins that you must include in your diet into three groups: animal proteins, vegetable proteins, and nutritional supplements. This way, you will not forget to include them on your shopping list next time you go to the grocery store.
Animal proteins have a higher biological value, which means you obtain a greater number of essential amino acids. These are the ones your body does not produce by its own.
1. Animal proteins: beef, pork, chicken, fish, and seafood. They are considered the richest sources of protein, in addition to providing a significant number of vitamins.
2. – Beef marrow: it is also an important source of collagen, the most abundant protein in our body which works as our body’s adhesive.
3.- Eggs: they provide the body with all the essential amino acids. Egg whites have a large number of free proteins that benefit sports players, and also contain leucine, an amino acid that helps strengthen our muscles.
4.- Milk: it is also a source of magnesium, calcium, and phosphorus. Milk is a great ally to nourish our bones and prevent osteoporosis.
5.-Yogurt: it contributes to better digestion and absorption of nutrients. In addition, yogurt is rich in probiotics.
You may have heard that vegetable products do not contain proteins, but this is not true at all.
Although the biological value of vegetable proteins may be lower than the one found in animal protein products, this does not mean that plant-based foods do not provide the necessary proteins to keep you healthy. This is especially true if they are combined with other nutrients such as carbohydrates.
Some sources of vegetable protein are:
6.- lentils: they regulate sugar levels, improve your cardiovascular health, and help you have better digestion.
7. – nuts and seeds: they protect your cardiovascular health, reduce inflammation, improve the health of your skin, and help you control your blood sugar levels.
8.- Natto: this soy-based product is also a source of magnesium, iron, multiple vitamins, and probiotics.
9.-Quinoa and Chia: these vegetable products also contain all the essential amino acids.
Finally, we present a source of protein that is especially helpful in places like Aruba, where the decrease in the production of these listed food products could affect the way you eat. Our number 10 is represented by nutritional supplements.
Supplements such as the liquid collagen f / women liq tubes 10’s provide 4,000 mg of collagen, the most important protein in skin care, plus a combination of antioxidants, and a variety of nutritious botanic components such as biotin and silica.
There are other supplements like the iso-100 – gourmet vanilla 1.6lb, which help athletes gain muscle mass and prepare them for the most extreme challenges. Its components are designed for rapid digestion and absorption.
Finally, the raw org protein pwdr – vanilla 22oz is an example of a completely vegan supplement, which not only includes all the essential amino acids but also vitamins, probiotics, and enzymes you need.
Supplements are the perfect complement for your daily diet. These supplements have some of the properties that we have listed so far and can be perfectly adapted to your diet.
Nutritionist Angela Lang says that “if you cannot consume adequate amounts of protein, supplements such as protein powder can be a convenient source of nutrition. Protein deficiency can result in loss of muscle and hair mass, and weakening of the immune system.” (source: https://healthfully.com/101105-benefits-protein-supplements.html )
Nutritional supplements are also considered as food by the Food and Drug Administration (FDA), and by having reduced to zero side effects, they can become unbeatable allies.
There are no excuses! Consuming the right amount of protein has never been so simple.
Whether you enjoy the adventure and extreme sports in Aruba, or simply because you want to maintain a healthier life, proteins are nutrients that you cannot leave aside.
Without a doubt, proteins are essential to keep your body healthy and strengthen your immune system. Proteins are allies you cannot ignore in your daily diet, either to control your weight, tone your muscle mass, or increase your energy levels.
Eat more protein, and remember that Nature’s Discount will always be your ally for a healthy and energetic life.