ALL ABOUT PROTEIN

All about protein:

It is one of three macronutrients, which are nutrients the body needs in larger amounts. The other macronutrients are fat and carbohydrates.

It is made up of long chains of amino acids. There are 20 amino acids. The specific order of amino acids determines the structure and function of each protein.

The 20 amino acids that the body uses to create protein are:

alanine

arginine

asparagine

aspartic acid

cysteine

glutamic acid

glutamine

glycine

histidine

isoleucine

leucine

lysine

methionine

phenylalanine

proline

serine

threonine

tryptophan

tyrosine

valine

There are nine essential amino acids that the human body does not synthesize, so they must come from the diet.

They may be either complete or incomplete. Complete proteins contain all essential amino acids. Animal products, soy, and quinoa are complete proteins.

Incomplete proteins do not contain all essential amino acids. Most plant foods are incomplete proteins, including beans, nuts, and grains.

People can combine incomplete protein sources to create a meal that provides all essential amino acids. Examples include rice and beans, or peanut butter on whole wheat bread.

Role:

Protein is present in every body cell, and an adequate intake is important for keeping the muscles, bones, and tissues healthy.

It plays a role in many bodily processes, including:

Blood clotting

Fluid balance

Immune system responses

Vision

Hormones

Enzymes

It is important for growth and development, especially during

Childhood, adolescence, and pregnancy.

Sources:

Seafood

Lean meats and poultry

Eggs

Legumes, which include beans and peas

Nuts

Seeds

Soy products

Dairy products, such as milk, cheese, and yogurt, also contain protein. Whole grains and vegetables contain some protein, but generally less than other sources.

Animal products tend to contain higher amounts of protein than plant foods, so people following a vegetarian diet or a vegan diet may need to plan their meals to ensure they meet their protein needs.

Protein deficiency :

This can lead to malnutrition, such as kwashiorkor and marasmus, which can be life threatening.

Protein deficiency can arise if a person has a health condition, including:

An eating disorder, such as anorexia nervosa

Certain genetic conditions

Advanced stages of cancer

Difficulty absorbing nutrients due to a health issue such as irritable bowel syndrome (IBS) or gastric bypass surgeryTrusted Source

Very low protein intake can lead to:

Weak muscle tone

Edema or swelling due to fluid retention

Thin, brittle hair

Skin lesions

In adults, a loss of muscle mass

In children, growth deficits

Hormone imbalances

Tips for getting enough protein

For most people, a varied and healthful diet will provide enough protein. For the best health benefits, people can get them from a variety of sources. These include fish, meat, soy, beans, tofu, nuts, and seeds.

To limit fat intake choose lean meat, poultry, and dairy products, or trim the fat before eating. Try using cooking methods that do not add extra fat, such as grilling.

Avoid processed meats and other processed foods, as these can have negative health effects. Choose nutrient-rich foods instead of processed foods when possible.