lysine

All about fruitarianism with a long-term fruitarian, Lena

Protein Quality of Cereal-Based Diets

Protein quantity plant-based diets is shown not to be an issue. Inadequate amino acid supply is not an issue with most cereal-based diets.

When used to score plant-based diets in India, no marked deficiencies are identified. All regions score > 1 for adults, whilst for children scores range from > 1, (Tamil Nadhu) from 6 months of age to 0.78 (West Bengal), rising to 0.9 in the 2-5 year old, consistent with reports that high-lysine maize supports similar weight and height growth to that of casein.

Digestibility is identified as a problem for some cereals (millet (Panicum miliaceum) and sorghum (Sorghum sp.)) and generally is poorly understood.

A new maintenance requirement pattern is developed, with higher values than those of Food and Agriculture Organization / World Health Organization / United Nations University (1985) but lower values than the Massachusetts Institute of Technology pattern (Young et al. 1989).

Calculations of age-related amino acid requirements are based on most recent estimates of human growth and maintenance protein requirements, a tissue amino acid pattern and the new maintenance amino acid pattern. These values appear valid when used to score plant proteins, since they indicate values similar to or less than the biological value measured directly in young children.

EAR and RDA for Amino Acids

Estimated Average Requirement (EAR) and Recommended Dietary Allowance (RDA) for amino acids (protein) for healthy adults 19 y and older, mg/kg/day:

Estimated Average Requirement (EAR): average, estimated to meet the requirements of 50%.
Recommended Dietary Allowance (RDA): average, sufficient to meet the nutrient requirements of nearly all.

Amino Acids	EAR	RDA
phenylalanine + tyrosine	27	33
valine	19	24
threonine	16	20
tryptophan	4	5
methionine + cysteine	15	19
leucine	34	42
isoleucine	15	19
lysine	31	38
histidine	11	14

Amino Acid Requirements for Adults
Estimates of Amino Acid Requirements for adults, mg / kg per day
- Phenylalanine + tyrosine: 14
- Leucine: 14
- Methionine + cystine: 13
- Histidine: 8–12
- Lysine: 12
- Isoleucine: 10
- Valine: 10
- Threonine: 7
- Tryptophan: 3.5
All Essential Amino Acids
An essential amino acid, or indispensable amino acid, is an amino acid that cannot be synthesized by the organism, and must be supplied in diet.

The 9 amino acids humans cannot synthesize (F V T W M L I K H):
- phenylalanine
- valine
- threonine
- tryptophan
- methionine
- leucine
- isoleucine
- lysine
- histidine
Animal and plant proteins are made up of about 20 common amino acids.

Synthesis of 6 other amino acids - conditionally essential - can be limited under special conditions (R C G Q P Y): arginine, cysteine, glycine, glutamine, proline, and tyrosine.

Dispensable amino acids can be synthesized in the human body, 5 (A D N E S): alanine, aspartic acid, asparagine, glutamic acid and serine .

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But for the sake of some little mouthful of flesh we deprive a soul of the sun and light, and of that proportion of life and time it had been born into the world to enjoy.

Toxins in Root Vegetables and Greens

Several different glycoalkaloids are produced naturally by potatoes, the most common being solanine and chaconine. Low levels of glycoalkaloids produce desirable flavour in potatoes. However, exposure to elevated levels of glycoalkaloids when eating potatoes can cause a bitter taste or a burning sensation in the mouth - indicating a state of toxicity. Glycoalkaloids are not destroyed by cooking; even by frying in hot oil. The majority of this natural toxin found in potatoes is in the peel, or just below the peel. Greening of the potatoes may be indicative of the presence of the toxin. Red skinned or russet potatoes may camouflage the greening.

Avoid eating potatoes that show signs of greening, physical damage, rotting or sprouting. Potatoes should be stored in a cool, dark, dry place at home, such as a basement, and away from the sun or artificial light. Wash potatoes before cooking and peel or cut away green areas prior to cooking. Potatoes with pronounced greening or damage should be discarded.

Off-flavours such as a bitter taste, aftertaste and/or petroleum-like flavour have been associated with the consumption of fresh carrots. In contrast to sweet flavour, these off-flavours are usually as a result of stored carrots being exposed to ethylene. Ethylene is a normal fruit ripening hormone that may react with natural chemical compounds found in carrots creating off-flavour sensory attributes. Thus, carrots should not be stored with ethylene-producing commodities such as apples, avocados, bananas, pears, peaches, plums, cantaloupes, honeydew melons and tomatoes. Carrots properly handled and stored in perforated plastic bags at a low temperature retain the most acceptable taste.

Cyanogenic glycoside toxin is also found in the cassava root and fresh bamboo shoots, making it necessary for them to be cooked before canning or eating. Cassava is classified into two main types - sweet and bitter. Sweet cassava is defined as having a concentration of cyanide less than 50 mg per kilogram of fresh weight, while bitter cassava has a concentration greater than 50 mg per kilogram. The sweet cassava only requires cooking in order to reduce the cyanide content to non-toxic levels. However, the bitter cassava contains more toxins and should be prepared and cooked properly prior to consumption. Grating the root and prolonged soaking of the gratings in water will leach out the cyanide, reducing the levels of toxin. In addition to soaking, cooking will further detoxify the roots before consumption. Cyanogenic glycoside found in fresh bamboo decomposes quickly when placed in boiling water, rendering the bamboo shoots safe for consumption. It has been found that boiling bamboo shoots for 20 minutes at 98 C removes nearly 70 percent of the cyanide, while higher temperatures and longer intervals remove up to 96 percent. The highest concentrations are detoxified by cooking for two hours.

Vitamin B1 Thiamine

Vitamin B1 (Thiamin, Thiamine) is one of 8 B vitamins, the first B vitamin discovered. All B vitamins help the body convert carbohydrates into glucose, which the body uses to produce energy, B-complex vitamins also help the body metabolize fats and protein. All B vitamins are water soluble.

All living organisms use thiamine, but it is synthesized only in bacteria, fungi, and plants. Animals must obtain it from their diet, therefore for humans it is an essential nutrient. Your body needs it to form adenosine triphosphate (ATP), which every cell of the body uses for energy.

B1 helps convert food into energy, needed for healthy skin, hair, muscles, and brain.

Thiamine deficiency has a potentially fatal outcome if it remains untreated. In less-severe cases, nonspecific signs include malaise, weight loss, irritability and confusion.

Recommended daily amount: 1.1 - 1.2 mg (~ 50 g of flaxseeds, or sesame tahini, or 100 g pine or sunflower seeds, or corn flour).

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Protein Quality of Cereal-Based Diets

EAR and RDA for Amino Acids

Amino Acid Requirements for Adults

All Essential Amino Acids

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