Protein, the most complex substance found in every living organism plays an active role in the human body and is of excellent nutritional value on its own. Protein which is profoundly needed for the absorption of calcium if consumed in a pretty low quantity will result in protein deficiency. Proteins were identified in the 19th century. Jons Jacob Berzelius of Sweden coined the term from the Greek word “Proteios”, meaning “first place”.
On the contrary, there are different proteins species-specific and organ-specific proteins also exist.
If in case you have ever been fascinated by what are proteins, how much you should consume, read out this article.
In The Article
Organic molecules containing amino acids which support the crux of all life, proteins are important for survival. In addition, these amino acids form strong chemical bonds and then folded in various methods to form three-dimensional structures.
Proteins And Amino Acids
Amino acids are defined as organic molecules which consist of sulfur, nitrogen, oxygen, hydrogen, and carbon.
In fact, there are at least three known varieties of amino acids.
- Essential amino acids – The human body cannot produce these amino acids and we must include them in our daily intake.
- In other words, there are amino acids that are conditionally essential and our bodies cannot meet the demand.
- Non-essential amino acids – those types of amino acids that human body makes without help.
|Non-Essential Acids||Essential Amino Acids||Conditionally Essential|
iii. Glutamic Acid
iv. Aspartic Acid
Role Of Proteins
Proteins perform a role in almost all biological functions and process.
The main functions are
- Replace or repair tissues
- Strengthen tissues
- Build tissues
|Storage and transport||They carry small molecules and atoms within cells||Ferritin|
|Structural type||Makes the body mobile and ensures supply and structure||Actin|
|Messenger||Sends signals and coordinates biological functions between organs, tissues, and cells||Growth hormone|
|Enzyme||Supports and manages millions of chemical reactions and aids new molecule formation||Phenylalanine hydroxylase|
|Antibody||Their duty involves killing and destroying viruses and bacteria||Immunoglobulin G|
Sources Of Protein
As matter of fact, proteins remain as one of the important nutrients and foods we consume does not convert everything into proteins.
Important points to remember
Major proteins such as milk and meat are known as complete proteins because it includes all the nine essential amino acids.
Also, vegetable proteins are not considered complete they do not contain all the essential amino acids.
Quinoa and soy are the main examples of complete protein. Furthermore, research conveys that the human body does not need all the essential amino acids and body has the capacity to extract the protein it requires.
Examples Of Protein-Rich Foods
- Vegan proteins – Unprocessed grains like farro, amaranth, buckwheat, and oats
- Legumes and beans – Lentils, mung beans, adzuki beans, sprouted grains, legumes, and nuts.
- Protein-rich veggies include – mushrooms, Brussel sprouts, broccoli, kale, spinach.
- New protein products such as bone broth protein which contains glucosamine, and collagen, cricket protein, and pea protein are good for skin and joints.
- Grass-fed meat products that provide proteins are forest-caught salmon, organic turkey and chicken, grass-fed beef.
Inadequate intake of proteins can cause
- Stunted growth in children
- Skin Lesions
- Brittle hair
- Weak muscle tone
Therefore, consuming right quantities of protein may support fat-burning physique, and increase muscle strength.
In essence, protein inadequacy is quite rare in America unless and otherwise, he/she person suffers from cancer or anorexia.
Symptoms Of Protein Deficiency
- High Cholesterol – Triglycerides and high cholesterol do not happen just because of munching on fatty foods. They occur due to the indifferent intake of high-sugar diets, hormonal imbalances, and increased inflammation. Therefore, avoid replacing proteins with packaged convenient goods, refined carbs, and sugary snacks.
- Moodiness and Anxiety – Amino acids play the main role in building and managing neurotransmitters that control your anxiety levels and mood. Also, proteins boost the brain produce hormones including serotonin and dopamine that ensures feelings like positiveness, excitement, and calmness.
- Low-intensity Workouts – Proteins help sustain motivation and energy. A low protein intake results in irregular weight gain, fatigue, and muscle atrophy. Likewise, if you see very fewer results even after heavy workouts, you are suffering from protein deficiency.
- Sleep Disturbance – Insomnia and poor sleep can also result due to a fall back of serotonin levels and increase in cortisol levels. So, consuming foods rich in serotonin and tryptophan and proteins reduces the assimilation of sugar.
- Brain Fog – Trouble grasping new information, drop in motivation levels, poor concentration, and brain fog can be signs of low levels of neurotransmitters. Overall, you can improve the intake of serotonin, norepinephrine, epinephrine, and dopamine for a healthy and brisk body.
- Frequent Injuries – Osteoporosis, fractures, bone weakness, slow healing, falling, muscle loss are some of the signs of protein deficiency. As per reports, older adults who consume fewer proteins can treat sarcopenia by increasing the intake of amino acids.
- Improper Menstrual Cycle – A common reason women go through infertility and irregular periods is the disorder called as PCOS or Polycystic ovary syndrome. In addition, diabetes and obesity are the so-called risk factors that threaten PCOS. Moreover, more than 50% to 70% women are affected because of PCOS.
Finally, high carb diets affect female hormones including DHEA, progesterone, estrogen that are vital for regular periods.
Protein Intake Per Day
- A simple way suggests including at least 20% to 30% of protein-rich foods in your diet.
- As per data released by USDA, the recommended daily intake for men and women are 56 and 46 grams respectively.
- For ill or pregnant or very active person, these are very minimum intake.
- For all practical reasons, a man and a woman who weighs 180 pounds and 150 pounds respectively, 90 grams for man and 75 grams for a woman is suggested.