include production and smooth functioning of and and a proper cellular and muscular health. They , repair, and and provide and structural support to the and skin. Consumption of adequate protein ensures strong defense, efficient of and , healthy hair, and maintenance of in the . Protein can also turn into an provider when required by the body.benefits of
Proteins are a group of biological compounds which are present in every live cell, , and tissue of the body. It is there in the form of enzymes, , hormones, and much more. Meaning ‘first’ or ‘of prime importance’ in Greek, proteins participate in every cellular process occurring in the body. They are responsible for the formation, regulation, repair, and protection of the body of each . They execute a range of functions within living beings including catalysis of enzymes, replication , and within the , molecular transportation from one to another.
Sources of Protein
Good sources of proteins are not hard to find for both and non-vegetarians. Vegetarians can choose from nuts, seeds, soy products like tofu, products, and including a variety of such as pinto beans, beans, garbanzo beans, and split . Meat can choose from eggs, , cooked meat, and .
Types of Protein
Proteins can be classified into three main groups:
Globular Proteins: Globular proteinsin the environment as antibodies and enzymes.
Membrane Proteins: work in the cell membrane and perform functions like membrane transport and signaling.proteins
Fibrous Proteins:proteins are structured proteins which are found in , bones, such as which is present in the , or which is present in the .
What are Amino Acids?
Proteins consist of multiple chains of building blocks of our life. Digestion or breaking down of protein yields a range of amino acids which is utilized by our body for overall , repairing and break down of food.acids and are considered the
Types of Amino Acids
Amino acids can be divided into three groups:
Essential Amino Acids: These amino acids cannot beby the body and must be provided through the .There are essential amino acids namely , isoleucine, leucine, lycine, , phenylalanine, threonine, , valine.
Non-essential Amino Acids: These amino acids are formed by the body either from the breakdown of proteins or from the essential amino acids. Alanines, asparagine, aspartic acid, glutamic acid are non-essential amino acids.
Conditional Amino Acids: These amino acids are essential only during stress or sickness. Conditional amino acids are , cysteine, , , ornithine, proline, serine, and .
Nutritional Value of Proteins
The amount of amino acid present in proteins determines their value which may vary for different . For instance, products and proteins contain all essential amino acids whereas; the plant proteins are generally deficient in few amino acids. It is advisable for the following strictly vegetarian or vegan diet to include and combine various foods with a range of amino acids to their daily requirement.
Health Benefits of Proteins
Amazing health benefits of proteins include a better muscular health, stronger immune system,hair, and many more.
Improved Muscular Health
Proteins play an important role in muscle contraction and coordination. They are present in the muscle tissues in the form of many microfilaments and provide muscle structure. Muscle growth depends on the adequacy of proteins in the body. It is extremely important to create a balance between the rate of muscle protein synthesis and the breakdown of these muscle proteins. The rate of breakdown of muscle proteins varies depending upon specific conditions, for example, the requirement of protein is different during old age when the breakdown of muscles accelerates and is different for trainers who would also need to consider perfect timing along with the amount of protein intake.
Stronger Immune System
Proteins are vital to building a stronger immune system.The body runs a mechanism of self-defense and protects itself from various and with the help of antibodies. These antibodies are specific proteins which have the ability to detect foreign elements also known as antigens. The body responds to the antigens by the production of specific antibodies and deactivates it.
Improved Nervous System
Another important performed by proteins is the smooth functioning of system. The nervous system of the body is activated whenever it is and in turn, responds with an appropriate reaction. The present in the nervous system, which are accountable for the prompt response comprise of protein complexes. These receptor proteins in the of nerve within the cells and regulate the central nervous system.
Balancing and regulation of fluids present in the body is another critical task performed by the proteins attributing to their effect on osmosis. As water is drawn towards the protein, better the quantity of proteins within a cell, more balanced would be the water content present in it. Drop in the levels of proteins results in a fluid imbalance which may lead to the deviation of acidity or ‘ph’ value in the body from the normal range. Fluid imbalance in the may result in leakage of fluid in the blood vessels, which may get accumulated in the tissues causing edema. Fluid balance in the body is also important for other functions such as the functioning of muscles and nerve cells.
Proteins can also benefit the body by being a source of energy. Consumption of the diet which fails to provide enough energy to the body such as during starvation or -loss causes the body to use its own functional proteins in order to compensate. As the body does not store extra proteins, enzymes, and muscle proteins break down to yield amino acids to provide energy or synthesize and ensure a continuous supply of energy to the cells.
Proteins help in maintaining healthy hair and protects them from damage. Studies conducted in this regard have advocated the role of proteins as a modulator of hair growth. Attributing to these beneficial effects, proteins are widely used in the manufacturing of hair care products such as .
Enzymes are protein catalysts which play an important role in all the biochemical processes and reactions occurring in the body. Without altering themselves, these enzymes accelerate the rate of all the chemical events. The performance of the chemical processes depends upon the measure of enzymes present in the body. A slower rate of reactions and processes indicate a deficit of necessary enzymes in the body. Various protein hormones such as, growth hormone, and glucagon also comprise of amino acids which play an important role in various functions in the body.
Another major task performed by proteins is the transportation and storage of various substances across the cell iron and blood in the .. This is vital for smooth flow of blood and of the body. For instance, a passage of in the red blood cells is done by an important protein called . Another protein called ferritin is responsible for storing
Proteins are also responsible for extending mechanical support and strength to various tissues which suffer from constant wear and important and abundant fibrous protein which provides strength to the cells, tissues, and organ such as skin which needs to be revitalized on a continuous basis. A study conducted on UV-irradiated subjects has revealed positive results of collagen with to restoration of dermal collagen protein synthesis. The healthy, low , and appearance of the skin largely depends on the levels of collagen protein in the body.such as skin. Collagen is an
Cell & Tissue Regeneration
Renewal and restoration of cells and tissues are extremely vital for the maintenance of the healthy body. The body needs a constant supply of amino acids for the formation of proteins that manufacture new cells and tissues such as nails, hair, and skin. The cells present in the system, skin, and blood do not last for more than a couple of weeks and begin to perish. That’s the time for the creation and replenishment of new and healthy cells to replace the deceased ones. This process of revival of new cells and tissues performed by proteins help sustain good health. Proteins are also used for manufacturing of cell regenerative .
Improved Bone Health
As already mentioned, the body contains a structured protein called collagen which helps in providing structural scaffolding to the cells. Collagen also helps in bone health. Individuals doing heavy exercises and working out for multiple hours depend upon the body’s ability to produce collagen in order to prevent the from injury and keep them healthy and strong. A recent study conducted in this regard has advocated the efficacy of collagen protein in the treatment of conditions such as .
Digestion & Absorption of Proteins
extremely vital for the absorption of amino acids in the body. Enzymes such as pepsin activated by the start the digestion of proteins in the . The process of digestion continues and finishes in the small along with the absorption of peptides and amino acids in the .of proteins is
How much Protein is Recommended?
Regular consumption of a diet with a balanced proportion of provides enough proteins without any additional protein supplementation. The recommended dose of daily protein requirement varies with individual health and age. However, 2-3 of food rich in proteins are enough to satisfy the daily requirement of most of the . For example, 1 or 1 ounce of cheese or ½ cup cooked beans makes one serving. For and older , protein requirement grows with their age.
As a guide, requirement may differ from the normal .recommendation for protein intake is 0.75 grams/kg for and 0.84 grams/kg for . For special cases such as old age, , , athletes, and weight trainers, the protein
As stated, protein-rich foods should be consumed adequately on a daily basis as the body does not store it. In absence of sufficient proteins in the diet, the body is at an of protein . Fluid retention, anemia, shrinkage of muscular tissue are some of the signs of protein deficiency. Protein-energy or PEM is used to refer to a range of protein deficiency conditions such as kwashiorkor and marasmus.
Side Effects of Protein
Weight Gain: High-protein, low- are usually proposed for people seeking weight loss. However, negligence in tracking the intake during this can cause the amino acids to get converted into fatty acids resulting in weight gain. Focusing only on the protein-rich diet may also lead to the deficiency of other essential nutrients in the body.
Ammonia: derivative of protein metabolism. Ammonia is very to the body and hence the body naturally converts it into urea. Kidneys accumulate the urea and flush it out of the body through . The protein consumed in excess of daily requirements extra on the kidney to the body.is a
Heavy Weight Trainers: People who performdo not need to add additional protein to their diet for extra muscle growth. In reality, the muscle growth happens not by extra protein intake but as a result of muscle exercise which leads to stimulation of muscle tissue.
Bone Health: A diet high in protein may also prove to the bone health as stated by some researchers. Recent studies have suggested that appropriate intake of calcium along with protein is necessary for healthy bones. Certain ongoing studies also have found that high protein diet increases and may lead to bone resorption. It is generally advised to increase the intake of fruits and vegetables rather than decreasing the protein sources.
Extremely low intake ofwith high-protein diet may result in medical complications like muscle wastage and accumulation of in the body.
Proteins are the major life force and structural components present in all the cells of the body. They are the macronutrients which contain quantity of the protein, it is also very important to choose right quality of protein. Quality of proteins refers to the number of amino acids provided by that protein. Animal proteins are easy to and hence contribute more in providing the required amino acids to the body. For this reason, they are also referred to as complete dietary protein. Plant proteins, on the other , are difficult to digest and lack in one or more amino acids and hence are referred to as incomplete proteins. Insufficiency of protein in the body affects all and overall growth and . It is always advisable to choose a balanced diet with an adequate amount of proteins along with other nutrients to ensure a healthy body and revitalized mind.. If monitored carefully, protein-rich diet along with low carbohydrate intake may assist in weight loss. Along with the
Eat proteins, stay healthy!