Introduction

Ever wondered what powers your muscles, supports your immune system, and keeps you feeling full and energized throughout the day? The answer lies in a single essential nutrient: Proteins. Have you ever wondered what is importance of proteins and why we need proteins?

Proteins are essential macronutrients that play a crucial role in the human body. They are involved in nearly every biological process and are fundamental to maintaining good health. A high-protein diet has been shown to help in weight loss and muscle mass maintenance, with studies indicating that a protein intake of 25-30% of total daily calories can boost metabolism by up to 80-100 calories per day.

As per Wikipedia^[1], the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for the average adult, which translates to about 46 grams per day for women and 56 grams per day for men. As per the research article^[2], the National Academy of Medicine sets a acceptable protein intake range from 10% to 35% of calories each day. According to the National Health and Nutrition Examination Survey (NHANES)^[3], the average American consumes about 15-16% of their daily calories from protein. Globally, about 25% of children under the age of five suffer from protein-energy malnutrition (PEM), with Sub-Saharan Africa and South Asia being the most affected regions.

This blog post will delve into what proteins are, their functions, dietary sources, daily requirements, the effects of deficiency, the benefits of adequate intake, their role in special diets, and practical tips on incorporating more protein into your diet.

What Are Proteins?

Protein is a macronutrient that every cell in the body needs to function properly. Proteins are large, complex molecules made up of smaller units called amino acids, which are linked together in long chains. Amino acids are classified as essential (must be obtained through diet) and non-essential (can be synthesized by the body). There are 20 different amino acids, and the sequence in which they are arranged determines the specific function of each protein. Total 9 of those amino acids are essential, meaning our bodies can’t make them on their own. There are mainly 2 categories of Proteins as complete and incomplete proteins.

Types of Proteins:

• Complete Proteins: They contain all nine essential amino acids that the body cannot produce on its own and must be obtained through diet.
• Incomplete Proteins: They lack one or more of the nine essential amino acids required by the body for proper protein synthesis and bodily functions.

Complete Proteins are essential for muscle repair and growth, making them particularly important for athletes and individuals engaging in regular physical activity. They also support immune function by providing the necessary amino acids for antibody production and aid in the synthesis of hormones and enzymes. The consumption of complete proteins contributes to the health of skin, hair, and nails, and supports overall well-being by maintaining proper body functions. The common sources of complete proteins include animal-based foods such as meat, poultry, fish, eggs, and dairy products (milk, cheese, yogurt). Some plant-based sources, like quinoa, soy products (tofu, tempeh), buckwheat, hemp seeds, and chia seeds, also provide complete proteins.

Incomplete Proteins do not provide all essential amino acids on their own, incomplete proteins are often high in dietary fiber, aiding digestion and promoting a healthy gut. To ensure a complete amino acid profile, different incomplete proteins can be combined in a practice known as protein complementation. The classic examples include rice and beans, or peanut butter and whole wheat bread. The incomplete proteins from plant sources are typically lower in saturated fat compared to animal-based complete proteins, making them a healthier option for cardiovascular health. While they require careful planning to ensure all essential amino acids are consumed, incomplete proteins can support a healthy lifestyle when paired correctly and incorporated into a balanced diet. The most plant-based foods, such as grains (rice, wheat), legumes (beans, lentils), nuts, seeds, and vegetables (spinach), are sources of incomplete proteins.

The Role of Proteins in the Body

Proteins play a crucial role in the body, serving as the building blocks for muscles, tissues, and organs. They are essential for the growth, repair, and maintenance of all body cells, ensuring that muscles remain strong and resilient. Proteins are involved in the production of enzymes and hormones, which regulate various physiological processes, including metabolism, immune response, and cell signaling. They also contribute to the structure and function of hemoglobin, which carries oxygen in the blood, and antibodies, which fight infections. Additionally, proteins provide a secondary source of energy when carbohydrates and fats are insufficient. Their presence in the diet is vital for overall health, supporting everything from skin and hair health to the proper functioning of the nervous system.

Overall proteins plays important role in healthy life and proper functioning of human body. Here are some of the key roles of proteins.

• Building and Repairing Tissues: Proteins are necessary for the growth and repair of tissues, including muscles, skin, and organs.
• Producing Enzymes and Hormones: Enzymes, which speed up chemical reactions, and hormones, which regulate bodily functions, are made of proteins.
• Supporting Immune Function: Proteins are critical for the production of antibodies that help fight infections.
• Transporting Molecules: Proteins like hemoglobin transport oxygen in the blood, and others transport nutrients and waste products.
• Providing Structural Support: Proteins such as collagen provide structure to skin, bones, and connective tissues.

Why Proteins Are Essential for Health

Proteins are essential for health as they serve as the building blocks for nearly every cell and tissue in the body. They are crucial for growth, repair, and maintenance of muscles, skin, organs, and other bodily structures. Proteins also play a vital role in the production of enzymes and hormones that regulate numerous physiological processes, including metabolism, immune response, and cell signaling. Additionally, proteins are necessary for the synthesis of antibodies that protect the body from infections and diseases. They contribute to overall energy levels, particularly when carbohydrate and fat stores are low. Furthermore, adequate protein intake is essential for maintaining muscle mass and strength, especially as one ages. Proteins also aid in nutrient transport and storage, ensuring that vitamins and minerals are effectively utilized within the body. Therefore, incorporating sufficient protein into the diet is fundamental for overall health, supporting everything from cellular function to physical strength and immune defense.

Lets have a look at why proteins are essentials for healthy life.

• Muscle Growth and Maintenance: Proteins are essential for building and repairing muscles, especially in athletes and older adults. So they are very important for physically fitness and strong body.
• Weight Management and Satiety: Consumption of proteins increases feelings of fullness which helps in weight control.
• Enhanced Metabolism and Energy Levels: Proteins require more energy to digest, boosting metabolism.
• Improved Bone Health: Proteins work with calcium to strengthen bones, which results more stronger body.
• Better Recovery: Our body needs proteins to speeds up healing and recovery from injuries and illnesses. So they are also necessary for living longer heathy life.

Myths and Misconceptions About Proteins

One common myth is that consuming excessive protein leads to bulky muscles, which is untrue without corresponding strength training and overall calorie surplus. Another misconception is that plant-based proteins are inferior to animal-based ones, despite many plant sources providing complete proteins when combined properly. Some believe that high-protein diets are harmful to kidney health, although this is generally only a concern for individuals with pre-existing kidney conditions. There is also a mistaken belief that protein needs cannot be met on a vegetarian or vegan diet, overlooking the variety of plant-based foods rich in protein. Additionally, many think that protein supplements are necessary for everyone, when most people can meet their protein requirements through a balanced diet. These myths can lead to either overconsumption or under consumption of protein, both of which can negatively impact health. Below are most commons myths and misconceptions.

• Myth 1: Extra proteins means bulky body: this is true only in case of proper strength training and calories intake.
• Myth 2: Too Much Protein is Harmful: this is true only for individuals with pre-existing kidney conditions.
• Myth 3: Plant Proteins Are Incomplete: With proper planning, plant-based diets can provide all essential amino acids.
• Myth 4: Protein supplements are necessary: This is true only if you are not able to fulfil proteins requirements via dietary intake. With proper planning, most of the protein needs of our body, we can fulfil with daily foods.

Different Sources of Proteins

Protein occurs in a wide range of food. They are mainly classified as animal and plant based. As per Wikipedia, plant based food is source of around 60% of protein requirements. Plant-based incomplete proteins often have a lower environmental footprint compared to animal-based complete proteins, making them a sustainable dietary choice. Harvard Medical School^[4] also suggests to eat more plant based proteins to boost our longevity. After consolidating multiple research results, the researchers calculated that getting 3% more of total calories from plant protein lowered people’s risk for premature death by 5%.

Healthy Sources of Proteins

A research published online on July 13, 2020, by JAMA Internal Medicine, analyzed the survival rates of over 416,000 individuals who had reported their diet and lifestyle habits 16 years earlier, at ages 50 to 71. This study found that replacing just 3% of calorie intake from animal protein with plant protein was linked to a 10% reduction in mortality from any cause over the study period. Specifically, substituting eggs and red meat with plant proteins seemed to lower the risk of death by up to 24% in men and 21% in women, particularly among those with high consumption of eggs and red meat.

Lets see some of the healthy sources of proteins:

• Animal-Based Proteins:
  • Meat: All types of meat.
  • Seafood: Most of the seafoods.
  • Eggs
  • Diary Products: Milk, cheese, yogurt etc.
• Plant-Based Proteins:
  • Legumes: beans and lentils (mung beans, black beans, chickpeas, kidney beans, pigeon peas, split peas, black-eyed peas, and lentils)
  • Nuts: Almonds, walnuts, cashews, and pistachios.
  • Seeds: Chia, pumpkin, sesame, and sunflower seeds.
  • Soya Products: Soya chunks, tofu, tempeh etc.
  • Whole Grains: Buckwheat, oats, millet, maize (corn), rice, wheat, sorghum and quinoa.
• Pros and Cons:
  • Animal-Based: Typically have higher biological value and more complete amino acid profiles but may come with higher saturated fats and cholesterol.
  • Plant-Based: Usually lower in fat and calories and higher in fiber, vitamins, and minerals but may require careful planning to ensure a complete amino acid intake.

Daily Protein Requirements

The Recommended Dietary Allowance (RDA)^[5] for protein is a 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In simple words, it is the minimum amount body need to keep from getting sick. For a relatively active adult, a daily protein intake to meet the RDA would supply as little as 10% of total daily calories. In comparison, the average American consumes around 16% of daily calories in the form of protein.

The amount of protein needed varies by age, gender, and activity level:

• Adults: Approximately 46 grams per day for women and 56 grams per day for men.
• Children and Adolescents: Needs increase with age and growth spurts.
• Pregnant and Lactating Women: Higher protein needs to support fetal and infant growth.

There is no hard rules about proteins intake which can be applicable to everyone in same way. There are several lifestyle factors as well which can impact our proteins requirements. Lets see the factors affecting the protein needs.

• Age: Older adults may need more protein to prevent muscle loss.
• Gender: Men typically need more protein due to higher muscle mass.
• Activity Level: Athletes and physically active individuals require more protein for muscle repair and growth.
• Health Conditions: Certain illnesses or recovery periods may increase protein requirements.

Practical Tips to Incorporate Proteins into a Balanced Diet

We have also understood why we should take sufficient amount of proteins. The million dollar question is how can you incorporate proteins into balanced diet. Lets see some of the practical ways to incorporate and maintain proper intake of proteins into balanced diet.

Practical strategies to boost protein intake:

• Combine incomplete proteins together: Combine different plant proteins, like beans and rice, to ensure complete amino acid intake.
• Healthy Snacking: Choose protein-rich snacks such as nuts, seeds, cheese, boiled eggs, or edamame. These can help keep you full between meals and prevent unhealthy snacking.
• Include Plant-Based Proteins: Include a variety of plant-based proteins such as beans, lentils, chickpeas, quinoa, and tofu. These not only provide protein but also offer essential vitamins, minerals, and fiber.
• Plan Ahead: Meal prep can help ensure you have balanced, protein-rich meals and snacks ready throughout the week. Cook in batches and store portions for convenience.
• Stay Hydrated: Drinking plenty of water is essential when consuming a high-protein diet to support digestion and kidney function.
• Moderation and Quality Over Quantity: Focus on the quality of protein rather than just the quantity. Choose whole, unprocessed protein sources whenever possible.
• Healthy Substitutions: Swap high-carb foods for protein-rich alternatives (e.g., Greek yogurt instead of regular yogurt).
• Use of Protein Supplements: If proteins requirements not fulfilled with above ways then use whey, casein, or plant-based protein powders.

Conclusion

Proteins are indispensable for maintaining overall health and well-being. They support muscle growth, weight management, immune function, and numerous other bodily processes. By prioritizing protein in your diet and making informed food choices, you can enhance your physical and mental health. Understanding the importance of proteins can help you make informed dietary choices to support your overall wellness. Explore more tips and resources on our website to guide your journey towards better health.

At Explore Life Wellness, we commit to providing valuable information and practical tips to help you achieve and maintain a balanced and nutritious diet. Our blog posts offer insights into the importance of these essential nutrients and guide you in making informed dietary choices for a healthier and more vibrant life. Prioritize your health by embracing the principles of good nutrition, and embark on a transformative journey towards wellness with Explore Life Wellness.

References and Further Reading

Scientific Studies: Links to studies and research that support the benefits of proteins.

• ^[1]Protein (nutrient) – Wikipedia
• ^[2]Exercise and the Institute of Medicine recommendations for nutrition – PubMed (nih.gov)
• ^[3]Table_2_NIF_05.pdf (usda.gov)
• ^[4]Eat more plant-based proteins to boost longevity – Harvard Health
• ^[5]How much protein do you need every day? – Harvard Health

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