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--- diets [2026/08/02 07:40] – [Essential nutrients] gary1
+++ diets [2026/08/02 07:41] (current) – [Essential nutrients] gary1
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       * optimal intakes for an adult appears to occur at amounts of just 25-30g of good quality protein, or the equivalent in just 100g of lean chicken or beef, or two eggs, or a tin of tuna or salmon PER MEAL. Dairy products are also a good source.
       * **do not consume more than 2-3g of protein per kilogram per day for any extended period of time** as this can cause other issues
-        * whilst there are benefits of protein to muscle growth and exercise response of active individuals, those who are sedentary usually consume too much for their inactivity and this can have negative health benefits
+        * whilst there are benefits of protein to muscle growth and exercise response of active individuals, those who are sedentary usually consume too much for their inactivity and this can have negative health effects
           *  fibroblast growth factor 21 (FGF21), rises when protein intake is low (particularly methionine, isoleucine, and valine levels) and can increase the body's energy expenditure, improve blood sugar control, and reduce inflammation and this may be a mechanism of improved longevity in those who restrict protein intake to levels just needed to create muscle mass thus excessive methionine, isoleucine, and valine may increase inflammation and age-related diseases(([[https://www.cell.com/cell-press-blue/fulltext/S3051-3839(26)00077-0|2026: The hallmarks of protein and amino acid restriction in aging and longevity]]))
         * high circulating levels of trimethylamine N-oxide or TMAO (due to high intakes of some beans, mushrooms or animal proteins including eggs, milk, fish, meat, or, changes to gut flora - as it is mainly formed from nutritional substrates from the metabolism of phosphatidylcholine/choline, carnitine, betaine, dimethylglycine, and ergothioneine by intestinal microflora in the colon) has been associated with cardiovascular disease, hypertension, stroke and increased mortality (([[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7975634/|2021: Trimethylamine N-oxide (TMAO) in human health]]))