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Proteins are made up of amino acids and your body needs 20 types of amino acids to perform various jobs.
Protein intake is crucial to health and it is not naturally available in your body which means you need to consume protein rich foods that help you build the right amount of protein in your body.
But, why should you eat protein? Why are products like whey protein and protein powder becoming so popular lately?
Here, we answer every question that comes to your mind by picking out the best reasons why protein is essential for you.
Growth and maintenance of the body
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Your body consists of cells and tissue with which the human body is formed. Your cells and tissues also need maintenance.
However, the proteins in your body are in a constant state of a turn over. Your body breaks down the proteins to build and repair tissues. Sometimes, it breaks down more proteins which will make the body crave the protein intake yet again.
This typically happens during pregnancy or in a state of any illness.
People recovering from an injury also need more protein as well.
Proteins act as messengers
Some of the proteins are the chemical messengers among the cells, tissues and organs. They are made and secreted by the endocrine glands and then transported to your blood to reach their target tissues. Protein receptors are bound on the cell surface.
Proteins and polypeptides make up for most of your hormones in the body. Those include insulin, glucagon, human growth hormone, hormones that signal kidneys to absorb water, hormones that stimulate the release of cortisol for enhanced metabolism.
Provides structure to tissues
Proteins provide cells and tissues with stiffness and rigidity. These proteins include keratin, collagen, and elastin which form the basic framework of certain structures in your body.
Keratin is a structural protein which is found in nails and hair. Collagen is the most abundant protein in the body and is found in bones, ligaments and skin.
Elastin allows many tissues in the body to return to their original shape after stretching or contracting like lungs and uterus.
Maintains proper pH
Protein balances the acids and bases in your body. A constant pH is necessary for the body and any change can be deadly to you.
One way your body regulates pH is with proteins. Hemoglobin is one such protein that makes up the red blood cells.
In these challenging times of COVID-19, immunity is one thing that doctors are urging to develop. For this, having protein rich food is the best source.
Antibodies in your blood are also proteins that help you protect from the harmful invaders.
Once your body has produced antibodies against a disease or virus, the cells will never forget how to make them again.
The more the antibodies, the more the immunity. To develop that immunity you need to consume enough protein every day.
How much protein should you eat per day?
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There are many myths around the intake of protein but the most official organizations have said that the intake must be 0.8 grams of protein per kilogram of your body weight.
This would roughly amount to 56 grams per day for an average healthy man and 46 grams per day for a sedentary woman.
Best High protein Foods that you can take:
A diet high in protein can help you fight many diseases but you need to know where this protein lies. Here are some of the best foods you can consider.
Whole eggs are high in protein but egg whites are the purest form of protein. Theta re an excellent source of vitamins, anti-oxidants and healthy fats.
- Chicken Breast
- Greek Yogurt
- Whey protein powder or supplement
- Pumpkin seeds
The above-mentioned foods are mainly for the protein for vegetarians and for others chicken breast and fish are the best.
By Gayatri Yellayi