Enhancing Your Health: What Is Protein and What Do We Need It For?

What Is Protein and What Do We Need It For?

By Luz Mejia

I have been asked to comment about proper protein nutrition for vegetarians, but before I comment on that topic, I would like to share some information about protein.

Protein is an essential part of nutrition, second only to water in the body’s physical composition. Protein makes up about 20 percent of our body weight and is a primary component of our muscles, hair, nails, skin, eyes, and internal organs—especially the heart (muscle) and brain. Our immune defense system requires protein, especially for the formation of antibodies that help fight infections.

Hemoglobin, our oxygen-carrying, red-blood-cell molecule, is a protein, as are many hormones that regulate our metabolism, such as thyroid hormone and insulin. Protein is needed for growth and the maintenance of body tissues; it is vitally important during childhood or pregnancy and lactation.

Protein is required to perform different functions in the body such as to build and repair tissues, renew cells, build muscles, manufacture hormones, enzymes and blood cells, and other functions. Necessary amino acids which the body cannot produce itself are provided by protein. There is a popular misconception in people that meat is the only real source of protein but in reality non-animal foods are also great sources of protein.

The correct amount of protein is very essential for the body, as insufficient protein in the diet can cause weakness, fatigue, skin problems and raise vulnerability to colds, flu and infections. On the other hand, consuming too much protein is dangerous for the body because it enhance the risk of high cholesterol and also increase strain on the liver & kidneys.

Amino Acids

Proteins are complex molecules comprised of a combination of 22 naturally-occurring amino acids. Essential amino acids are those our body cannot synthesize on its own, and which we must acquire through our diet. These eight are: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. The amino acids arginine and histidine are considered semi essential in that they are essential for children and may be needed in increased growth-demand states such as pregnancy.

There are 12 (the number may vary in different texts) nonessential amino acids, which the body produces to build the proteins for muscles and hair and important molecules (such as hemoglobin, enzymes, and antibodies) and hormones (such as thyroid and insulin).

We may be deficient in some of these so-called nonessential amino acids when our diet is lacking in protein or in certain vitamins, minerals, or enzymes that are needed to produce enough of each amino acid. Then we may become deficient in the particular proteins made by those amino acids as well. The liver is the site for production and conversion of many nonessential amino acids.

Amino acids are obviously most abundant in protein foods, but all foods contain some amino acids. Animal foods such as beef, pork, lamb, chicken, turkey, eggs, milk, and cheese are known as complete proteins and usually contain all eight essential amino acids. Many vegetable proteins contain adequate levels of many of the essential amino acids, but may be low in one or two; grains and their germ coverings, legumes, nuts and seeds, and some vegetables fit into this category.

The Simplest Approach to Protein Requirements  

The simplest approach in obtaining adequate daily protein is by concluding that as an average, women require about 60 grams of protein per day, easily distributed at 20 grams of protein per meal assuming the consumption of three meals on a regular basis.

Men require about 75 grams of protein per day, easily distributed at 25 grams of protein per meal assuming the consumption of three meals on a regular basis.  Body builders do have different protein requirements.

For all readers of BIZ INDIA Online News: I provide complimentary nutritional counseling to the first 20 callers.  My specialty in my masters in Nutrition is the metabolic syndrome (resistance to the insulin) and/or Diabetes type 2. I am looking forward to make a difference in your overall health.

Call Lucero (Luz) Mejia with your questions and comments at 609 844-0775. Or you can email her at [email protected].

 She has a Master of Science degree in Nutrition, is a Certified Nutrition Counselor, a Certified Fitness Professional, a Certified Muscle Activation Techniques Specialist, a Certified Ohashiatsu Practitioner, and a Certified Zumba Instructor. Visit her website:  www.FeelRejuvenated.com