Proteins are unavoidable in a person's daily food intake. Protein stabilizes the hormone levels and acts as a building block for bones, muscles, cartilage, skin, and blood. Human body is capable of building and repairing muscle tissues, and protein assists the body to do so. Deficiency of protein often leads to low energy, increased hunger, and loss of lean body mass.
Facts About Protein
There are various factors that makes protein very important for us:
- Proteins are made up of one or more polypeptides that are molded into either a globular or a fibrous form that works well in a biologically functional way.
- Protein is the most important structural component of every cell in the body, which is the basic unit of life, irrespective of the location or function of an organ.
- Proteins when broken down into amino acids can be used as precursors to nucleic acids and vitamins.
- As proteins are macronutrients, our body requires large amount of it. Protein helps to create antibodies essential for the immune system to fight against diseases and is crucial in the formation of DNA.
- Proteins contribute to immune responses, cell signaling, cell cycle, and cell adhesion besides helping in formation of hemoglobin. It plays an important role in transporting materials through body fluid.
- Protein is very important for the growth and repair of muscles, bones, skin, tendons, ligaments, hair, and other tissues.
- It produces enzymes and hormones that are needed for metabolism, digestion, blood clotting, and other important processes.
Sources of Protein
It is very important to evaluate the sources of protein because many foods contain unhealthy factors like saturated fat and cholesterol. In some type of meats, saturated fat content is so high that just a few bites into these meats, and it overshoots your daily fat allowance!
- Skinless chicken is a good source of protein.
- Even though red meat is rich in protein, it contains cholesterol and very high saturated fat. Therefore, carefully select your meat source.
- It is better to avoid processed food as they contain excess of salt and fat.
- Egg is the best source of protein. For people who are watching their fat content, egg white alone can be used, as the fat and cholesterol is present only in the yolk.
- Animal protein and vegetable protein probably have the same effects on health.
Protein-rich Foods at a Glance
- Cheese and yogurt
- Low fat or fat-free milk
- Sea foods
- Legume and nuts
- Beans
- Egg
Dietary Requirements of Protein
Requirement of protein in a person's daily diet is determined in large part by overall energy intake, by the body's need for nitrogen and essential amino acids, body weight, consumption, rate of growth, and physical activities of an individual.
A healthy balanced meal is the best way to achieve a healthy body. Women need about 50 grams of protein per day while men need 60 to 70 grams. Athletes, elderly people, and pregnant women need a little more than that. Proteins play a major role in the response to exercise.
Need For Protein - Age Wise
Protein needs depends on age, size, and activity level. Nutritionists use a standard method of multiplying the body weight in kilograms by 0.8 or weight in pounds by 0.37 to calculate minimum requirement (in gram) of protein per day. Teenage boys and active men can get all the protein they need from three daily servings for a total of seven ounces.
For children and women, two daily servings for a total of five ounces (140 gram) of protein is required. For teenage girls, active women, and most men two daily servings for a total of six ounces (170 gram) are necessary. People engaged in endurance exercise, such as long distance running or heavy resistance exercises like body building can benefit by adding additional protein to their diet.
A person can meet his daily requirements of protein if he consumes 2 cups of beans and whole grains such as barley, brown rice, or oatmeal; 3 ounces (85 gram) of tuna; and 2 glasses of milk or a vegan milk substitute. Sometimes, taking a well-balanced diet becomes difficult on a day to day basis due to our fast paced life. That is when protein supplements come into the picture.
