Proteins in the Diet for Good Health

Their role in the building of tissues and new organs is very important to the body's development and the overal health of an individual.

Protein importance in the daily diet of an individual

Regardless of the age, sex, activity level or the health condition of an individual, proteins are very important to the overseeing the body’s general health quality. All the cells in the body have protein needs for their structural and functional capabilities.

Proteins also provide the body with a considerable amount of energy of approximately 15%.

Proteins have been widely known as body building foods because they mainly help in the building up of body tissues, blood, hormones, DNA, bones, organs and muscles.

For a normal functioning, every organism needs the hormones, enzymes, and antibodies which are all inclusive components of proteins.

The sub units of amino acids – hydrogen, carbon,, nitrogen, oxygen and sulfur - which make up large protein molecules are mostly got nutritionally and must be in constant daily supply from dietary sources because of the body’s inability to store any reserves for later use.

Protein contents in both plant and animal sources vary and eating a variety of sources will ensure that all necessary nutritional protein requirements of protein in the body are met.

The composition of proteins in antibodies with the help of Gamma Globulin makes it essential to be included in the diet so that the cells are capable to identify and counter the effects of any intrusion into the body that may interfere with a person’s health. This makes the immune system to be strong and able to resist constant infections. Disease such as Alzheimer’s disease is largely related to the absence of some particular proteins in the brain.

Proteins like insulin also play major roles in keeping the body healthy like in the maintenance and management of diabetic health conditions as it helps in the metabolism of sugar.

Hemoglobin which is a protein component facilitates effective transport of oxygen throughout the body.

Alpha keratin is a protein responsible for the proper development of hair and nails.

Proteins also catalyze the brains nervous reflex messaging process so it can adequately regulate the body’s efficiency in the carrying out of activities like locomotion and metabolic processes.

Some essential healthy protein sources for your body

Proteins are nutrients both found from various animal and plant sources and can always be incorporated in the diet according to preferences so as not to suffer a subsequent deficiency related health issue.

The body is not able to synthesize its own proteins other than the 22 amino acids that are present in the body it needs 8 extra amino acids called the essential amino acids that can only be found through proper dietary inclusion of protein sources.

Types of meat protein for your health

Animal protein is fully packed with all the essential amino acids that the body needs. Care should however be taken not to overindulge in sources that contain lots of saturated fats like rd meat that may make the body to suffer other health problems like the accumulation of high levels of cholesterol in the blood which could make you to get heart disease.

To avoid increasing your risk of suffering a cardiovascular malfunctioning problem, you should go for leaner meet cuts and white meats like fish and poultry.

Processed meats have been linked to certain cancer types and should be avoided if not completely excluded from the diet. The World Cancer Research Fund recommendation on the consumption of red meat should be below 500g weekly for ardent meat lovers.

Essential fish protein in your daily diet

Fish is a white meat source of protein and is very good for your health’s nutritional provision. Most fishes like tuna, sardine, herring mackerel and trout are loaded with omega 3 fatty acids which is very essential in the protection against cardiovascular disease. About two weekly servings of fish in your diet are very good and sufficient taking note to include oily fishes too.

Eggs are dietary protein sources

Eggs provide good amounts of proteins though they need to be eaten in large amounts to get the entire protein requirement for the body which would also come with negative health issues and so maintaining a maximum of 8 eggs daily is advisable. All the essential amino acids that the body needs are present in eggs.

Healthy plant protein sources

Plants especially pulses have protein content. However, plant protein sources lack in some essential amino acids and this reduces their nutritive value in comparison to animal protein sources.

This can be made up for by eating a variety of protein sources all across the day so as not to miss out on any essential nutrient for your body’s health.

Some of the sources include beans, nuts, pulses, seeds and can be found in different types, can be prepared in different ways and improved according to preferences so as to not only fulfill the need for hunger satiation but also satisfy the body’s nutritive requirement.

Soya beans has however been determined by researchers as a plant protein source that contains all the essential amino acids. Its incorporation in the meals is therefore very essential for a full nutritive benefit.

Vegetarians are very much advised to observe with keen interest the alternative sources for the provision of this nutrient in order to stay healthy and not to suffer any deficiencies that would have otherwise been avoided. One can come up with different combinations to provide for all the protein needs on a daily basis. Combining grains like, rice bread and corn with legumes like black beans, lentils, pulses and

Required protein quantity for a healthy body

About 55.5g of protein on a daily basis is enough to sustain good health for a male adult while females require about 45g for their daily nutritional provisions. It is quite often that people eat far too much of protein than necessary and that could bring about negative health issues. 

The protein requirement for the very active individuals like the athletes is slightly high to an amount of about 1.4g-1.7g of protein in relation to every kilogram of an individual’s body weight. Research has it that about 4 calories can be found in one gram of protein and for prolonged exercise you would need about 10 % of calories to come from protein sources as an energy input. This can be met by ensuring that your diet is well balanced so as to have enough protein supply to provide f

or this extra energy need.

The sick, children and expectant mothers also need a slight raise in their daily protein inclusion in the diet.

Spread you protein intake in small portions all through the day so as not to either overindulge or eat below the required nutritional capacity for the maintenance of a healthy body.

An average of three servings a day with a range of both animal and plant protein sources should be enough for a healthy body’s nutritional requirement.

Consumption of proteins in more than required amounts with an aim of extra muscle building is quite unnecessary as extra amino acids that one consumes and can not be used in the build up of bodily muscles and tissues and for the repairs of the same do not get absorbed in the small intestine but are in turn excreted as urea.

Excess consumption could also be resultant in constipation, dehydration and could also lead an individual into cases of obesity. The loss of calcium leading to possible risk of suffering from osteoporosis and being deficient of vitamin B6 are also possible results of over indulgence in protein foods in the diets

In children, cases of anemia, edema excessive weight loss, physical and mental retardation are common if too many proteins are included in their diet. It is however important to note that the lack of sufficient protein in the body also leads to certain conditions such as kwashiorkor that may grossly affect the development of an individual. This condition however is practically experienced in children as opposed to adults.