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Protein is considered the fundamental substance for sustaining life, playing numerous crucial roles in the human body. While it's essential, it's important for each person to supplement the right amount of protein according to their body's needs. Excessive protein intake can have negative health effects. So, what exactly is protein? What role does protein play in human health? How to supplement protein correctly? Let's explore and find answers to these questions with Mytour Blog in this article!
What is Protein?
Protein, also known as protein, are large molecules composed of one or more chains of amino acids linked together by peptide bonds. Different sequences of amino acids will form different types of proteins. There are over 20 types of amino acids in nature from both animal and plant sources, including 9 essential amino acids that the human body must absorb through external food sources, while the rest can be synthesized by the body itself.
The bonding between amino acid chains is crucial for forming proteins, so once proteins are created, they only exist for a limited time. When the bonds between amino acid chains are broken, the protein is also destroyed.
Protein accounts for up to 50% of the total raw mass of cells, playing a vital role in maintaining and regenerating the body. Therefore, supplementing protein daily is extremely important and necessary. Protein deficiency can lead to malnutrition, decreased immunity, illness, slow development, and more.
Protein is abundant in products from both animals and plants (Source: Internet)The Role of Protein in the Body
If you've grasped what protein is, then what are the functions of protein in the body? Let's explore the functions of protein right away!
- Building the cell framework, maintaining and developing the body
Protein forms the structural framework of cells, creating support structures to maintain cell shape and participating in all processes within the cell. It is involved in the formation of muscles, skin, nails, hair, and internal organs. Additionally, protein acts as a catalyst for biochemical reactions and metabolic processes in the body.
- Participating in the transport of oxygen and nutrients
What is the role of protein in the body? Protein is tasked with transporting most nutrients from the digestive tract to the blood and tissues. Hemoglobin protein found in red blood cells transports oxygen from the lungs to supply all cells in the body.
Protein participates in the transport of oxygen and nutrients (Source: Internet)- Body Protection
White blood cells, primarily composed of protein, act as a protective barrier in the body, preventing and combating the invasion of bacteria and virus. Additionally, the immune system produces other proteins such as interferon, which helps the body resist viruses. This function becomes evident when the body's ability to synthesize and absorb protein decreases, leading to weakened immunity and increased susceptibility to diseases.
- Providing Essential Energy for the Body
Protein provides energy for the body to maintain activity and life, constituting about 10-15% of the basic food intake. Protein accounts for 50% of the raw weight in adults after water.
- Balance pH Levels in the Body
Protein plays a role in balancing pH levels, ensuring easy transportation of ions in the circulatory system, pulling water from cells and blood vessels to regulate water levels in the body. Conversely, low protein in the blood can lead to edema due to water accumulation in tissues and cells.
Protein provides the body with energy for activities (Source: Internet)Essential Protein Requirements for the Body
After understanding the role of protein, you'll certainly want to know the necessary protein requirements for the body each day. Depending on age, gender, and individual needs, the amount of protein varies. In women, around 46g of protein is needed per day, but the specific amount depends on age and level of physical activity. In men, the protein requirement is higher, around 56g per day, and also varies depending on age and activity level.
To ensure the necessary protein intake, you should consume a combination of animal and plant-based protein sources. Children should get 50-70% of their protein from animal sources, while adults should aim for 25-30%. Protein is crucial for children, but in reality, older adults need more protein to ensure health. However, individuals with conditions like gout or kidney issues should choose quality protein sources to boost immunity.
Supplementing protein for the body from red meat (Source: Internet)What Diseases Does Protein Deficiency Cause?
If you've understood what protein is, you also need to know what happens if your body lacks protein. In daily diets lacking in nutrients, protein deficiency leads to impaired absorption and transport of deficient nutrients, resulting in prolonged body issues such as:
- Weight loss, muscle weakness, prolonged muscle loss: Protein is essential for structuring, maintaining growth, and repairing muscles. Prolonged protein deficiency leads to weakened muscles and, if prolonged, can result in muscle loss and reduced weight.
- Causes energy depletion in the body: For athletes, protein is rapidly released post-exercise to replenish energy; if protein is lacking, the body feels fatigued and sluggish. At night, some proteins are slowly released to help regenerate muscle and cell energy; if protein is deficient, this process will be hindered.
- Protein deficiency leads to weakened immunity: Protein is necessary for producing antibodies to defend against pathogens. When protein is lacking, antibody levels decrease, resulting in weakened immunity.
- Protein deficiency causes irregular menstruation in females: Protein and fats regulate menstrual cycles in females. Protein deficiency, along with fat deficiency, can disrupt menstruation and lead to gynecological issues.
- May lead to edema: Protein maintains cell structure and balances fluid in the body. Insufficient protein causes structural breakdown, resulting in fluid leakage and edema.
- Causes malnutrition and various diseases in children: Prolonged inadequate nutrition leads to malnutrition in children. Associated symptoms include bloating, skin inflammation, swollen feet, hair loss, weakened immunity, and susceptibility to diseases.
- Protein deficiency causes irritability and insomnia: Insufficient protein for muscle regeneration and antibody synthesis leads to weakened immunity, resulting in fatigue, irritability, and insomnia.
Protein deficiency can lead to body weakness, insomnia (Source: Internet)Risks of Overconsumption of Protein
When the body takes in too much protein, the excess can also cause harmful effects on the body. Risks of health complications include:
- Weight gain: Excess protein intake is stored as fat, leading to long-term weight gain and obesity.
- Loss of appetite: Accumulated protein in the body can cause feelings of fullness and reduce appetite.
- Constipation: Consuming too much animal protein and insufficient plant-based protein can lead to constipation due to fiber deficiency. Drink plenty of water and increase fiber intake to avoid constipation.
- Diarrhea: Common in individuals with excessive protein intake. Consuming excessive protein from dairy and fried foods with low fiber content can lead to diarrhea.
- Bad breath: Large protein intake with low carbohydrates can lead to ketosis, causing bad breath.
- Dehydration: Excess protein causes the body to excrete excess nitrogen along with fluids and urine, leading to dehydration and increased thirst and urination.
- Heart disease: A diet high in protein from red meat and fatty dairy can lead to heart disease due to high saturated fat and cholesterol consumption.
- Gout: Excessive uric acid from prolonged high animal protein intake can lead to gout.
- Kidney damage: Excess protein requires the kidneys to excrete excess nitrogen and metabolic waste, potentially damaging the kidneys.
- Increased risk of heart disease: Protein-rich products from red meat and fatty dairy increase saturated fat and bad cholesterol, leading to cardiovascular diseases.
Excessive protein intake can lead to constipation (Source: Internet)Suggested Protein-Rich Food Groups to Include Daily
Here are some protein-rich food groups that are easy to find and you can consider adding them to your daily meals for you and your family.
- Lean beef: This is a source of protein from animals and provides plenty of vitamin B12 and other important nutrients.
- Chicken, eggs: Skinless chicken or turkey breast is rich in protein, low in fat and calories. Eggs are also a high-protein source with plenty of healthy fats.
- Seafood: Seafood such as fish, squid, shrimp,... are rich in protein and have the lowest saturated fat content, especially omega-3.
- Milk: Milk products with high protein content help muscle development, lower blood pressure, and reduce the risk of diabetes.
- Greek yogurt: In a 170g cup contains about 17g of protein, you can eat it directly or with other dishes.
- Cheese: Cheese contains a lot of protein along with calcium, vitamins, phosphorus,... very beneficial for health.
- Beans: Green beans, red beans, soybeans,... contain a lot of protein and are good for health. Beans also contain iron, copper, fiber,... very good for health.
- Oats: A cup of oats contains about 11g of protein, many vitamins, manganese,... providing a lot of protein for the body.
- Broccoli: Not only does broccoli contain a lot of protein, but it also contains a lot of vitamin C, K, potassium, fiber, antioxidants.
- Peanuts and peanut butter: These are foods that many experts recommend adding to daily meals because they are rich in protein. However, people allergic to peanuts should consider using this type of food.
Protein-rich foods from meat and vegetables (Source: Internet)Key Considerations When Adding Protein
After understanding what protein is, when using protein, you need to consider the following:
The amount of protein varies from person to person, depending on age, gender, developmental stage, and activity level. Therefore, to ensure healthy development, everyone needs a scientific, balanced diet, supplementing a variety of protein sources from both animal and plant sources.
Children's protein needs are about 2g of protein/kg body weight, adults require 1-1.5g of protein/kg body weight. The elderly, pregnant women, breastfeeding mothers, recovering patients, etc., should double their daily protein intake.
Limit excessive fat intake, increase fiber intake from green vegetables, various seeds, and consume plenty of fruits to provide sufficient minerals and vitamins for the body.
Limit fat and oil intake when supplementing protein to protect health (Source: Internet)Questions About Protein
Protein, also known as protide, is one of the four essential nutrients for the body, including protein, fat, carbohydrates, vitamins, and minerals. They are made up of over 20 types of amino acids bonded together by peptide bonds.
Protein is essentially synonymous with protein. The body needs to supplement protein daily to maintain muscle development, transport oxygen and nutrients to cells, etc. Protein sources come from both animals and plants.
Above are all the insights from Mytour about what protein is, its effects on the human body, the types of foods that provide protein, and the consequences of excess or insufficient protein intake. Take good care of your body every day by providing an adequate and varied amount of protein from both animal and plant sources. Don't forget to visit the Mytour e-commerce platform to choose protein-rich foods for your health!
