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| Protein |
Protein is the most important yet neglected nutrient in our diet. It helps keep your muscles strong and healthy and fights hunger better than fats and carbohydrates. Protein is required for many other functions as well. Protein is required by each and every cell of your body and that’s why this is one of the most important nutrients that the body requires in adequate amounts every day.
What are proteins?
Protein is a Core Macronutrient: Like carbohydrates and fats, protein is a “macronutrient,” meaning that you need relatively large amounts of it, to stay healthy. Vitamins and minerals, which you need only in small quantities, are called “micronutrients.”
Proteins are the building blocks of our body and are constituents of all living cells like muscles, bones, cartilage, skin, and other body parts. The body uses protein to build, repair and maintain such cells and tissues. It helps to sustain a healthy and strong body and provides essential amino acids required for healthy metabolism, growth, and development.
Proteins are made up of several building blocks called amino acids, 11 of which are non-essential and 9 are essential. Non-essential are alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine. Essential are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These are called essential because our body cannot make them and we must get them from foods that contain these amino acids. If one or more of the essential amino acids is missing, then the protein is considered incomplete. This could be a problem for vegetarians because with the exception of soy protein, most plant foods lack one or more essential amino acids, so they’re considered incomplete.
According to a 2015 IMRB (Indian Market Research Bureau) survey report on proteins, 9 out of 10 Indians are protein deficient.
https://health.economictimes.indiatimes.com/news/industry/9-of-10-indians-lack-adequate-protein-imrb-survey/47522898.
A 2017 survey shows that 73 percent of Indians are deficient in protein while above 90 percent are unaware of the daily requirement of protein. A recent survey across 16 cities in India on perception, knowledge, and consumption of protein found a gap in the knowledge of quality protein in daily diets. Various myths surround protein consumption with 85 percent believing it leads to weight gain.
Unlike carbohydrates and fats, your body does not store protein, so protein can also be taken thru supplement in our diet (if we are not getting sufficient) to ensure we are getting the right amount of protein every day.
Why do we need protein?
Simply put, proteins are essential for life. Protein is an important component of your skin, hair, nails, bones, blood, and cartilage – in fact, it holds our body together. Our body also uses it to produce enzymes and hormones.
Why do we need protein?
Simply put, proteins are essential for life. Protein is an important component of your skin, hair, nails, bones, blood, and cartilage – in fact, it holds our body together. Our body also uses it to produce enzymes and hormones.
Hormones. Many of the hormones such as insulin and progesterone are proteins.
Oxygen transport. Hemoglobin, a blood protein, carries oxygen to the cells.
Cellular repair. Heat shock proteins help rebuild our cells after stress.
Binding and transport of nutrients. Transferrin, metallothionine, ceruloplasmin, and other transport proteins bind to minerals and other things to carry them throughout the body.
Movement. Muscle protein (such as myoglobin) is responsible for our ability to move.
Holding genetic information. Proteins such as RNA (ribonucleic acid) and DNA (deoxyribonucleic acid) in the nuclei of our cells are responsible for the genetic code.
Structural proteins. Proteins are also essential for body structure. Bone consists of a protein matrix that fills with calcium and other minerals. Other structural proteins include collagen, cartilage, elastin, and keratin which form the skin and other structures.
Enzymes. All enzymes are proteins. Thousands of enzymes facilitate every chemical reaction in the body.
Conversion to fuel. Proteins may also be converted to sugar or fat to be used as fuel for the body. This is not ideal, but it does occur in some people.
Where do we get protein from?
Meats, fish, poultry, eggs, and milk products are good sources of complete protein and also contain certain minerals like iron and zinc. Whey, a high-quality protein source naturally found in milk, is a complete protein and contains all of the amino acids your body needs. On the other hand, plant proteins offer many vitamins and minerals, along with fiber and antioxidants, which we don't find in animal foods. Plant sources are cholesterol-free and usually low in fat. You should aim for a balance of both plant and animal proteins in your diet (unless you follow a strict vegetarian diet) to obtain the benefits of both. Whey protein should be taken by people who do heavy workouts.
Soy Protein: An efficient protein choice--- We know that animal meats, dairy products, nuts, and seeds are some of the more popular types of protein. Soy protein, sourced from soybeans, is another protein option that adds efficiency to your nutrition plan.
As a complete plant protein, it provides a full range of essential amino acids. Like other proteins, it helps preserve lean muscle mass and promotes new muscle development, and is the most digestible of all proteins. Because soy is a plant, it does not contain the fat and cholesterol found in animal protein. By keeping hunger at bay, soy protein is useful for weight management programs. It also supports muscle development and can help promote increased strength during resistance training.
How much protein do you need?
As per ICMR (Indian Council of Medical Research):
1. Adults need 1gm/kg body weight/day
2. Children need 1.2gm/kg body weight/day
In general, we should eat about 30%-35% of our calories from protein. This amount will provide your body with the building blocks necessary to help you build and maintain lean body mass and to help you satisfy your hunger.
Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Why should we get enough protein?
- It is a component of every cell in your body. In fact, hair and nails are mostly made of protein.
- Your body uses it to build and repair tissue.
- You need it to make enzymes, hormones, and other body chemicals.
- It is an important building block of bones, muscles, cartilage, skin, and blood.
- Speeding recovery after exercise
- Reducing muscle loss
- Building lean muscle
- Helping you maintain a healthy weight
- Curbing hunger
Disclaimer: The information given here is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult us through e-mail dietician.nidhi@gmail.com