Every cell of our body contains protein and no other nutrient plays as many different roles in keeping you alive and healthy. The importance of protein is for the growth, maintenance and repair of our body. Without it, you would lack the enzymes and hormones you need for metabolism, digestion and other important processes. Our body can use protein for energy, if necessary, but it’s best to eat plenty of carbohydrates for that purpose and save your protein for the important jobs other nutrients cannot do.
Building blocks
Proteins are necessary for building the structural components of the human body, such as muscles and organs. You also need proteins to keep your immune system healthy, synthesize neurotransmitters, create and signal hormones, and much more. A balanced diet supplies you will all of the protein you need. Meats, eggs, and dairy products are significant sources of protein, but you can also get protein from a variety of grains, legumes, nuts, and seeds.
What are proteins made of?
Proteins are made of amino acids. There are 20 amino acids. Rather like the alphabet, the amino acid 'letters' can be arranged in millions of different ways to create 'words' and an entire protein 'language'. Depending on the sequence in which they are combined, the resulting protein carries out specific functions in the body.
These amino acids are of 2 types:
Essential amino acids: Body cannot synthesize them, thus, should be provided by foods. They are 9 of 20.
Nonessential amino acids: This does not mean you do not need them. You just do not have to eat them because your body can produce them.
Understanding the nonessential amino acids
The 11 non-essential amino acids are not called "non-essential" because they are not important. They are important and your body requires them to perform several functions. These amino acids are called "non-essential" because you do not need to get them from your diet. Your body can build those 11 amino acids from chemicals already present in your body. The non-essential amino acids include: Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid,
Glutamine, Glycine, Proline, Serine, Tyrosine.
The amino acids arginine, cysteine, glycine, and tyrosine are sometimes also considered to be "conditionally essential." That means most people manufacture them on their own, but some with certain illness or genetic abnormalities do not and need to get them through their diets.
Understanding essential amino acids
The nine essential amino acids are called "essential" because you cannot manufacture them; you have to eat proteins that contain those amino acids. Those essential amino acids include: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan,
Valine.
Sources of protein
The body gets amino acids from protein-containing foods. Digestive enzymes break proteins into their component parts. The body absorbs the amino acids and then rebuilds them into new sequences that are needed for body growth and maintenance and for the control of body processes.
Animal sources: meat, chicken, turkey, fish, eggs, dairy products such as yoghurt & cheese etc. Foods from animal sources provide complete proteins, that is, they contain all essential amino acids.
Plant sources: beans, peas, peanuts, nuts, seeds, grains etc. Foods from plant sources are incomplete proteins as they lack some of the essential amino acids.
We can get complete protein if you combine them with plant foods from one of these categories – grains, seeds and nuts, and vegetables. Soya bean is the only plant source with complete proteins.
Why is protein so important
There are many different proteins in your body, and they perform different functions. Proteins functions include:
Contributing to enzyme activity that promotes chemical reactions in the body.
Signalling cells what to do and when to do it.
Transporting substances around the body.
Keeping fluids and pH balanced in the body.
Serving as building blocks for hormone production.
Helps blood clotting.
Promoting antibody activity that controls immune and allergy functions.
Serving as structural components that give our body parts their shapes.
How to digest proteins easily
Our body can digest and use animal protein more easily than plant protein. But be sure to avoid excess fat by choosing lean meats and low-fat dairy products.
Legumes are next easiest to digest, followed by grains and other plant sources.
Cooking protein foods with moist rather than dry heat, perhaps boiled in a stew rather than fried, or soaking meat in a marinade using wine, lemon juice, or vinegar makes it easier to digest.
Cons of a high protein diet
If you are looking for a quick way to lose weight, it is easy to get fired up about a high-protein diet. Unfortunately, the American Heart Association, the American Dietetic Association and other health organizations advise against it. An initial drop in weight is common with a high-protein diet, but it’s due primarily to water loss. These diets don’t work very well in the long run – nor do they build muscles as they claim. Most important, they can be dangerous, increasing your risk of heart disease, kidney disease and artery damage, and bone loss. While most high-protein foods contain plenty of vitamin B12 and iron, they are low in other vitamins and minerals. Only a diet with lots of fruits, vegetables, and grains supplies the other nutrients that keep you healthy.
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