Instruct: Given a question, retrieve relevant passages that answer the question.
Query: What is the recommended amount of dietary protein for adult humans?
The daily requirement for humans to remain in nitrogen balance is relatively small. The median human adult requirement for good quality protein is approximately 0.65 gram per kilogram body weight per day and the 97.5 percentile is 0.83 grams per kilogram body weight per day. Children require more protein, depending on the growth phase. A 70 kg adult human who was in the middle of the range would require approximately 45 grams of protein per day to be in nitrogen balance. This would represent less than 10% of kilocalories in a notional 2,200 kilocalorie ration. William Cumming Rose and his team studied the essential amino acids, helping to define minimum amounts needed for normal health. For adults, the recommended minimum amounts of each essential amino acid varies from 4 to 39 milligrams per kilogram of body weight per day. To be of good quality, protein only needs to come from a wide variety of foods; there is neither a need to mix animal and plant food together nor a need to complement specific plant foods, such as rice and beans. The notion that such specific combinations of plant protein need to be made to give good quality protein stems from the book "Diet for a Small Planet". Plant protein is often described as incomplete, suggesting that they lack one or more of the essential amino acids. Apart from rare examples, such as Taro, each plant provides an amount of all the essential amino acids. However, the relative abundance of the essential amino acids is more variable in plants than that found in animals, which tend to be very similar in essential amino acid abundance, and this has led to the misconception that plant proteins are deficient in some way.
Protein is a nutrient needed by the human body for growth and maintenance. Aside from water, proteins are the most abundant kind of molecules in the body. Protein can be found in all cells of the body and is the major structural component of all cells in the body, especially muscle. This also includes body organs, hair and skin. Proteins are also used in membranes, such as glycoproteins. When broken down into amino acids, they are used as precursors to nucleic acid, co-enzymes, hormones, immune response, cellular repair, and other molecules essential for life. Additionally, protein is needed to form blood cells.
Human milk contains 0.8% to 0.9% protein, 4.5% fat, 7.1% carbohydrates, and 0.2% ash (minerals). Carbohydrates are mainly lactose; several lactose-based oligosaccharides have been identified as minor components. The fat fraction contains specific triglycerides of palmitic and oleic acid (O-P-O triglycerides), and also lipids with trans bonds (see: trans fat). The lipids are vaccenic acid, and Conjugated linoleic acid (CLA) accounting for up to 6% of the human milk fat.
When taken up into the human body from the diet, the 20 standard amino acids either are used to synthesize proteins and other biomolecules or are oxidized to urea and carbon dioxide as a source of energy. The oxidation pathway starts with the removal of the amino group by a transaminase; the amino group is then fed into the urea cycle. The other product of transamidation is a keto acid that enters the citric acid cycle. Glucogenic amino acids can also be converted into glucose, through gluconeogenesis. Of the 20 standard amino acids, nine (His, Ile, Leu, Lys, Met, Phe, Thr, Trp and Val) are called essential amino acids because the human body cannot synthesize them from other compounds at the level needed for normal growth, so they must be obtained from food. In addition, cysteine, taurine, tyrosine, and arginine are considered semiessential amino-acids in children (though taurine is not technically an amino acid), because the metabolic pathways that synthesize these amino acids are not fully developed. The amounts required also depend on the age and health of the individual, so it is hard to make general statements about the dietary requirement for some amino acids. Dietary exposure to the non-standard amino acid BMAA has been linked to human neurodegenerative diseases, including ALS.
Carbohydrates are a common source of energy in living organisms; however, no single carbohydrate is an essential nutrient in humans. Humans are able to obtain all of their energy requirement from protein and fats, though the potential for some negative health effects of extreme carbohydrate restriction remains, as the issue has not been studied extensively yet. However, in the case of dietary fiber – indigestible carbohydrates which are not a source of energy – inadequate intake can lead to significant increases in mortality.
The U.S. Institute of Medicine (IOM) updated Estimated Average Requirements (EARs) and Recommended Dietary Allowances (RDAs) for iodine in 2000. For people age 14 and up, the iodine RDA is 150 μg/day; the RDA for pregnant women is 220 μg/day and the RDA during lactation is 290 μg/day. For children 1–8 years, the RDA is 90 μg/day; for children 8–13 years, 130 μg/day. As a safety consideration, the IOM sets tolerable upper intake levels (ULs) for vitamins and minerals when evidence is sufficient. The UL for iodine for adults is 1,100 μg/day. This UL was assessed by analyzing the effect of supplementation on thyroid-stimulating hormone. Collectively, the EARs, RDAs, AIs and ULs are referred to as Dietary Reference Intakes (DRIs).
Humans typically consume less than 100 micrograms of iodine per day. Iodine deficiency can cause intellectual disability. Organoiodine compounds occur in humans in some of the glands, especially the thyroid gland, as well as the stomach, epidermis, and immune system. Foods containing iodine include cod, oysters, shrimp, herring, lobsters, sunflower seeds, seaweed, and mushrooms. However, iodine is not known to have a biological role in plants. There are typically 0.06 milligrams per liter of iodine in human blood, 300 parts per billion of iodine in human bones, and 50 to 700 parts per billion of iodine in human tissue. There are 10 to 20 milligrams of iodine in a typical 70-kilogram human.
The introduction of the USDA's food guide pyramid in 1992 attempted to express the recommended servings of each food group, which previous guides did not do. 6 to 11 servings of bread, cereal, rice and pasta occupied the large base of the pyramid; followed by 3 to 5 servings of vegetables; then fruits (2 to 4); then milk, yogurt and cheese (2 to 3); followed by meat, poultry, fish, dry beans, eggs, and nuts (2 to 3); and finally fats, oils and sweets in the small apex (to be used sparingly). Inside each group were several images of representative foods, as well as symbols representing the fat and sugar contents of the foods.
Oat protein is nearly equivalent in quality to soy protein, which World Health Organization research has shown to be equal to meat, milk and egg protein. The protein content of the hull-less oat kernel (groat) ranges from 12 to 24%, the highest among cereals.
In general, humans can survive for two to eight weeks without food, depending on stored body fat. Survival without water is usually limited to three or four days. About 36 million humans die every year from causes directly or indirectly related to starvation. Childhood malnutrition is also common and contributes to the global burden of disease. However global food distribution is not even, and obesity among some human populations has increased rapidly, leading to health complications and increased mortality in some developed, and a few developing countries. Worldwide over one billion people are obese, while in the United States 35% of people are obese, leading to this being described as an "obesity epidemic." Obesity is caused by consuming more calories than are expended, so excessive weight gain is usually caused by an energy-dense diet.
Milk basic protein (MBP) is a fraction of whey protein found in milk. Separated from milk through the process of fractionation, it is a functional compound and consists of several milk proteins which are biologically active. The composition is approximately 54% lactoferrin and 41% lactoperoxidase, with other active proteins, such as Cyastin C and high mobility group-like proteins, making up the remainder of the fraction. MBP has been evaluated for safety and is intended for use as a dietary ingredient. It is approved in Japan as a functional food ingredient in tofu and nattō.
In 2009, results of a clinical trial of golden rice with adult volunteers from the US were published in the "American Journal of Clinical Nutrition". The trial concluded that "beta carotene derived from golden rice is effectively converted to vitamin A in humans". A summary for the American Society for Nutrition suggested that "Golden Rice could probably supply 50% of the Recommended Dietary Allowance (RDA) of vitamin A from a very modest amount — perhaps a cup — of rice, if consumed daily. This amount is well within the consumption habits of most young children and their mothers".
The amount of iodine and the specific iodine compound added to salt varies from country to country. In the United States, the Food and Drug Administration (FDA) recommends [21 CFR 101.9 (c)(8)(iv)] 150 micrograms of iodine per day for both men and women. US iodized salt contains 46–77 ppm (parts per million), whereas in the UK the iodine content of iodized salt is recommended to be 10–22 ppm.
Dimensions typically differ among adults by only one or two millimetres, remarkably consistent across different ethnicities. The vertical measure, generally less than the horizontal, is about 24 mm. The transverse size of a human adult eye is approximately 24.2 mm and the sagittal size is  23.7 mm with no significant difference between sexes and age groups. Strong correlation has been found between the transverse diameter and the width of the orbit (r = 0.88). The typical adult eye has an anterior to posterior diameter of 24 millimetres, a volume of six cubic centimetres (0.4 cu. in.), and a mass of 7.5 grams (weight of 0.25 oz.)..
Blood accounts for 7% of the human body weight, with an average density around 1060 kg/m, very close to pure water's density of 1000 kg/m. The average adult has a blood volume of roughly , which is composed of plasma and several kinds of cells. These blood cells (which are also called corpuscles or "formed elements") consist of erythrocytes (red blood cells, RBCs), leukocytes (white blood cells), and thrombocytes (platelets). By volume, the red blood cells constitute about 45% of whole blood, the plasma about 54.3%, and white cells about 0.7%.
That hypothesis is, in turn, based on an assumption that each blood type represents a different evolutionary heritage. "Based on the ‘Blood-Type’ diet theory, group O is considered the ancestral blood group in humans so their optimal diet should resemble the high animal protein diets typical of the hunter-gatherer era. In contrast, those with group A should thrive on a vegetarian diet as this blood group was believed to have evolved when humans settled down into agrarian societies. Following the same rationale, individuals with blood group B are considered to benefit from consumption of dairy products because this blood group was believed to originate in nomadic tribes. Finally, individuals with an AB blood group are believed to benefit from a diet that is intermediate to those proposed for group A and group B."
Along with changes in food, starting early in the 20th century, governments have issued nutrition guidelines, leading to the food pyramid (introduced in Sweden in 1974). The 1916 "Food For Young Children" became the first USDA guide to give specific dietary guidelines. Updated in the 1920s, these guides gave shopping suggestions for different-sized families along with a Depression Era revision which included four cost levels. In 1943, the USDA created the "Basic Seven" chart to make sure that people got the recommended nutrients. It included the first-ever Recommended Daily Allowances from the National Academy of Sciences. In 1956, the "Essentials of an Adequate Diet" brought recommendations which cut the number of groups that American school children would learn about down to four. In 1979, a guide called "Food" addressed the link between too much of certain foods and chronic diseases, but added "fats, oils, and sweets" to the four basic food groups.
Amino acids are organic compounds containing amine (-NH) and carboxyl (-COOH) functional groups, along with a side chain (R group) specific to each amino acid. The key elements of an amino acid are carbon (C), hydrogen (H), oxygen (O), and nitrogen (N), although other elements are found in the side chains of certain amino acids. About 500 naturally occurring amino acids are known (though only 20 appear in the genetic code) and can be classified in many ways. They can be classified according to the core structural functional groups' locations as alpha- (α-), beta- (β-), gamma- (γ-) or delta- (δ-) amino acids; other categories relate to polarity, pH level, and side chain group type (aliphatic, acyclic, aromatic, containing hydroxyl or sulfur, etc.). In the form of proteins, amino acid residues form the second-largest component (water is the largest) of human muscles and other tissues. Beyond their role as residues in proteins, amino acids participate in a number of processes such as neurotransmitter transport and biosynthesis.
Comprising 75% of the biological world and 80% of all food intake for human consumption, the most common known human carbohydrate is Sucrose. The simplest version of a carbohydrate is a monosaccharide which contains carbon, hydrogen, and oxygen in a 1:2:1 ratio under a general formula of CHO where n is a minimum of 3. Glucose is an example of a monosaccharide as is fructose. Combine them in the picture shown to the right and you have sucrose, one of the more common sugar products around.
A food pyramid or diet pyramid is a triangular diagram representing the optimal number of servings to be eaten each day from each of the basic food groups. The first pyramid was published in Sweden in 1974. The 1992 pyramid introduced by the United States Department of Agriculture (USDA) was called the "Food Guide Pyramid" or "Eating Right Pyramid". It was updated in 2005 to "MyPyramid", and then it was replaced by "MyPlate" in 2011.
The consensus among dietitians, physicians, and scientists is that these diets are unsupported by scientific evidence.
In what was apparently the first study testing whether there was any benefit to eating the "right" diet according to one's blood type, a study published in 2014 compared "biomarkers" such as body mass index, blood pressure, and serum cholesterol and insulin among young people, and assessed their diets over a period of a month. Based on one's diet each person was classified as tending to follow the blood-type diet recommended for O, A, or B. While there were significant differences in some biomarkers between these groups, there was no significant interaction between diet and biomarkers. In other words, those who were eating the "right" diet for their blood type did not show different biomarker values on average compared to those eating the "wrong" diet.
Soy beans and quinoa are known as complete proteins because they each contain all the essential amino acids in amounts that meet or exceed human requirements. Mangels et al. write that consuming the recommended dietary allowance (RDA) of protein—0.8 g/kg (12gr/lb) of body weight—in the form of soy will meet the biologic requirement for amino acids. In 2012, the United States Department of Agriculture ruled that soy protein (tofu) may replace meat protein in the National School Lunch Program.
The American Dietetic Association recommends that the average adult consume 25 to 38 grams of dietary fibre per day. However, research has shown that the average American only consumes 14 to 15 grams per day. To reach the recommended amount of fibre, consumption of dietary fibre from foods (e.g. plants, vegetables, legumes, and grains) instead of supplements is preferred because they contain additional beneficial nutrients and non-nutritive components (e.g. antioxidants and phytoestrogens). Nevertheless, a fibre supplement may be needed to prevent constipation when food intake is low, which is the case among inactive elderly. A cereal bran such as psyllium seed husk, or a synthetic fiber such as methylcellulose is often used in this case.
In setting human nutrient guidelines, government organizations do not necessarily agree on amounts needed to avoid deficiency or maximum amounts to avoid the risk of toxicity. For example, for vitamin C, recommended intakes range from 40 mg/day in India to 155 mg/day for the European Union. The table below shows U.S. Estimated Average Requirements (EARs) and Recommended Dietary Allowances (RDAs) for vitamins, PRIs for the European Union (same concept as RDAs), followed by what three government organizations deem to be the safe upper intake. RDAs are set higher than EARs to cover people with higher than average needs. Adequate Intakes (AIs) are set when there is not sufficient information to establish EARs and RDAs. Governments are slow to revise information of this nature. For the U.S. values, with the exception of calcium and vitamin D, all of the data date to 1997-2004.
According to US & Canadian Dietary Reference Intake guidelines, women aged 19–70 need to consume 46 grams of protein per day while men aged 19–70 need to consume 56 grams of protein per day to minimize risk of deficiency. These Recommended Dietary Allowances (RDAs) were calculated based on 0.8 grams protein per kilogram body weight and average body weights of 57 kg (126 pounds) and 70 kg (154 pounds), respectively. However, this recommendation is based on structural requirements but disregards use of protein for energy metabolism. This requirement is for a normal sedentary person. In the United States, average protein consumption is higher than the RDA. According to results of the National Health and Nutrition Examination Survey (NHANES 2013-2014), average protein consumption for women ages 20 and older was 69.8 grams and for men 98.3 grams/day.