How do you make protein absorbed in the body?

In recent years, awareness about protein's importance in the diet has grown widely. However, it is important to understand that in spite of increasing protein intake in the daily diet, protein may not get absorbed in the body as required.

There are a number of factors that result in the malabsorption of protein in the body. It could be due to minor or major infections, inflammation, trauma, or surgeries.

Therefore, to increase the bioavailability of protein in the body, one should include the following ways in their daily diets:

1.Increase protease-rich foods in the diet.

Protease is an important and essential digestive enzyme that breaks down proteins into amino acids and peptides for quick and better protein absorption. One can include food items rich in protease e.g. papaya, mango, fig, kiwi, pineapple, and yoghurt, in a regular diet.

2. Drinking digestive liquids before a meal

One can increase the absorption of protein by drinking lemon-ginger water, apple cider vinegar, or plain lemon water, preferably 1-2 hours before lunch. These digestive drinks balance the pH of the stomach by maintaining hydrochloric acid (HCL) levels. HCL helps to increase pepsin enzyme activity, which leads to more efficient protein absorption.

3.Develop food synergy.

Absorption and the bioavailability of protein can be best achieved by combining them with the correct food items. Combining any pulses or dals with wheat or rice can help make it a complete protein combination. It is because wheat is low in an amino acid (protein) called lysine, while pulses and dals are high in lysine. Similarly, wheat and rice is high in sulphur-containing amino acids like methionine, while pulses are low in sulphur-containing amino acids (protein). The combination helps to make it a complete protein, which is highly desirable for maximum protein functionality and benefits.

4.Chew slowly

The first step of digestion is chewing the food thoroughly. When you are eating protein-rich food, make sure to chew it completely and then swallow. These help in the efficient breakdown of protein into amino acids and aids in the release of effective enzymes. The enzymes further aids in the digestion and absorption of protein, thus making it available for bodily functions.

5.Choose whole proteins

Proteins that contain all nine essential amino acids can help ensure maximum bioavailability of proteins in the body. These include food items like eggs, meat, fish, and dairy products.

It is important to understand that protein benefits can be achieved thoroughly if they are consumed as complete proteins and are if absorbed efficiently.

-Akanksha Kulkarni