Protein is one of the big three; that is, carbohydrate, fat and PROTEIN, of the macronutrients that our body must have in order to function properly.
Protein is a nutrient your body needs to grow, repair cells and to work properly. It is found in a wide range of foods.
WHAT IS PROTEIN MADE UP OF?
Proteins are made up of building blocks called amino acids. There are about 20 different amino acids that link together in different combinations. Your body uses them to make new proteins, such as muscle and bone, and other compounds such as enzymes and hormones. It can also use them as an energy source.
Some amino acids can be made by your body — there are 11 of these and they’re known as non-essential amino acids. There are nine amino acids that your body cannot make, and they are known as essential amino acids. You need to include enough of these in your diet so that your body can function well.
The nutritional value of a protein is measured by the quantity of essential amino acids it contains. Different foods contain different amounts of essential amino acids. Generally:
- Animal products (such as chicken, beef or fish and dairy products) have all of the essential amino acids and are known as ‘complete’ protein (or ideal or high-quality protein).
- Soy products and the seed of a leafy green called amaranth (efo tete) also have all of the essential amino acids.
- Plant proteins (beans, nuts and whole grains) usually lack at least one of the essential amino acids and are considered ‘incomplete’ proteins.
So it is important that you get enough protein in your diet every day. The amount of protein you need varies depending on your weight, gender, age and health and this can be easily achieved from eating a variety of foods. Protein from food comes from plant and animal sources such as meat and fish, eggs, dairy products, seeds and nuts, and legumes like beans.
So now that we have gone through what proteins are and what they are made up of, let’s now talk about what they do in our body:
Our bodies are made up of thousands of different proteins, each with a specific function. They make up the structural components of our cells and tissues as well as many enzymes, hormones and the active proteins secreted from immune cells. These body proteins are continually being repaired and replaced throughout our lives. This process (known as ‘protein synthesis’) requires a continuous supply of amino acids. Although some amino acids can be recycled from the breakdown of old body proteins, this process is imperfect.
REPAIR and MAINTENANCE
Protein is termed the building block of the body. It is called this because protein is vital in the maintenance of body tissue, including development and repair. Hair, skin, eyes, muscles and organs are all made from protein. This is why children need more protein per pound of body weight than adults; they are growing and developing new protein tissue.
ENERGY
Protein is a major source of energy. If you consume more protein than you need for body tissue maintenance and other necessary functions, your body will use it for energy. If it is not needed due to sufficient intake of other energy sources such as carbohydrates, the protein will be used to create fat and become part of fat cells.
HORMONES
Protein is involved in the creation of some hormones. These substances help control body functions that involve the interaction of several organs. Insulin, a small protein, is an example of a hormone that regulates blood sugar. It involves the interaction of organs such as the pancreas and the liver. Secretin, is another example of a protein hormone. This substance assists in the digestive process by stimulating the pancreas and the intestine to create necessary digestive juices.
ENZYMES
Enzymes are proteins that increase the rate of chemical reactions in the body. In fact, most of the necessary chemical reactions in the body would not efficiently proceed without enzymes. For example, one type of enzyme functions as an aid in digesting large protein, carbohydrate and fat molecules into smaller molecules, while another assists the creation of DNA.
TRANSPORTATION and STORAGE OF MOLECULES
Protein is a major element in transportation of certain molecules. For example, hemoglobin is a protein that transports oxygen throughout the body. Protein is also sometimes used to store certain molecules. Ferritin is an example of a protein that combines with iron for storage in the liver.
ANTIBODIES
Protein forms antibodies that help prevent infection, illness and disease. These proteins identify and assist in destroying antigens such as bacteria and viruses. They often work in conjunction with the other immune system cells. For example, these antibodies identify and then surround antigens in order to keep them contained until they can be destroyed by white blood cells.
Although the amount of protein needed varies by weight, gender, age and health of a person, the National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.
For example if a man weighs 70kg, his daily protein requirement is 56g.
They also set a wide range for acceptable protein intake, anywhere from 10% to 35% of calories each day.
But some specific stages require protein requirements to be relatively high and these are periods of growth in childhood, pregnancy, and breastfeeding,
In addition, during old age, our protein to energy ratio begins to increase. This means we require the same amount of protein but less energy (or calories) due to a decrease in metabolic rate and a more sedentary lifestyle.
Now let’s talk about when protein is consumed in excess or geting little protein (Protein Deficiency)
Some fad diets promote very high protein intakes of between 200 and 400g per day. This is more than five times the amount recommended and this is dangerous because a very high protein diet not recommended can strain the kidneys and liver. It can also prompt excessive loss of the mineral calcium, which can increase your risk of osteoporosis.
Protein deficiency means not getting enough protein in your diet. Protein deficiency is rare, however, it may occur in people with special requirements, such as growing children, older people and people following strict vegetarian or vegan diets.
Symptoms of protein deficiency include:
- wasting and shrinkage of muscle tissue
- oedema (build-up of fluids, particularly in the feet and ankles)
- anaemia (the blood’s inability to deliver sufficient oxygen to the cells, usually caused by dietary deficiencies such as lack of iron)
- slow growth (in children).
What are excellent sources of protein that one can include in our daily diet and how can we get the best of protein?
According to the Dietary Guidelines for Americans (2015–2020), a healthful eating pattern includes a variety of foods containing protein. Both animal and plant foods can be excellent sources of protein.
The guidelines classify the following foods as protein foods:
- Seafood e.g, prawns, crabs, shrimps, fishes of different types.
- lean meats and poultry
- eggs
- legumes, which include beans and peas
- Nuts e.g, peanuts, almonds, etc.
- Seeds e.g flax seeds, chia seeds, pumpkin 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.
- Include one high protein food (animal products) with each meal.
- Try a peanut butter sandwich. Remember to use natural peanut butter (or any other nut paste) with no added salt, sugar or other fillers..
- Nuts and seeds are fantastic in salads, with vegetables.
- Greek yoghurt is a protein rich food that you can use throughout the day. Add some of your favorite breakfast cereal or serve it as dessert with some fresh fruit.
- Eggs are a versatile and easy option that can be enjoyed on their own or mixed in a variety of dishes.
It has been recommended that you have a serving of high-quality protein (such as a glass of milk) with a carbohydrate meal to help maintain your body’s protein balance, just after an exercise . Studies have shown this to be good for you, even after low to moderate aerobic exercise (such as walking), particularly for older adults.
As protein is an important part of every diet because of its essential function in the body, it is also important to note the type we take in and quantity because too little, not enough or even too much can be dangerous. It is best to consult a dietitian with our special protein needs to avoid life threatening problems.
I hope we all enjoyed today’s blog. Don’t forget to share this post and follow us on all our social media pages
REFERENCES
