Protein - Uses, Benefits, Sources and Dosage
Protein play crucial role for the maintenance of overall good health of body. These are among the most abundant type of chemicals in human body. Protein are the major components in our body. Most abundant Protein are found in skin, hair, muscles and various other organs. They help to strengthen these structures. They perform the various movements in body like contraction of muscles and also movements of food in the digestive system. Protein are responsible to perform the various vital functions in the body. They help to provide the structure and strength to cells and tissues. They are liable to control the various biochemical reactions in the body and also support the good health of immune system. Protein also perform the cell division, they help in the replenishment of damaged cells thus ensures the constant formation of healthy cells.
Benefits of Protein
- Structure - Protein can comprise a single chain of less than 100 amino acids to a complex structure of several chains. These Protein are known as the structural Protein which help to provide the structure, shapes to cells, connective tissues and organs.
- Muscle contraction - Actin and myosin are two types of filament Protein which are present in muscles. These Protein help in the contraction of muscles.
- Strong immune system - Antibodies are also the Protein which help our body to fight against the various infections. Thus they support the good health of immune system.
- Enzymes - There are thousands of biochemical reactions occurring in the body daily. So our body requires the energy to perform these reactions. Protein also act as enzymes and help to enhance the biochemical reaction in the body.
- Transport – Protein help to carry the other Protein and compounds throughout body. Hemoglobin is the transport Protein which is found in RBC (Red blood cells) which carries the oxygen from lungs to all tissues and also carries the carbon dioxide back to lungs for its elimination from body.
Food Sources of Protein
- Dairy products like milk, cheese, yogurt
- Fish, seafood
- Eggs
- Soyabeans
- Chia seeds
- Hemp seeds
- Quinoa
- Amaranth,
- Spinach
- Guava
- Artichokes
- Peas
- Beans
- Lentils
- Pumpkin seeds
- Almonds
- Cashew nuts
Deficiency of Protein
Protein are the building elements of our body, so the deficiency of Protein in the body leads to health impairment.
- Edema
- Weight loss
- Thinning of hair
- Brittle hair
- White lines in the fingers and toes.
- Anemia
- Skin rashes
- Dry skin
- Weakness in body
- Fatigue
- Lethargy
- Slow healing of wounds
- Insomnia
- Headache
- Lightheadedness
- Anxiety
- Depression
Side Effects on High intake of Protein
High intake of Protein results in weight gain, osteoporosis, renal complications and several nutritional deficiencies. Due to excess intake of Protein there is excess of accumulation of amino acids hyperaminoacidemia) and excess of ammonia (hyperammonemia) in the body. These condition are life threatening and may lead to early death.
How much Protein do we require daily?
- Babies require 10 grams.
- School-age kids require 19-34 grams.
- Teenage boys require up to 52 grams.
- Teenage girls require 46 grams.
- Adult men require about 56 grams.
- Adult women require about 46 grams.
- Pregnant and breastfeeding women require 71 grams.
