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Pick the Benefits of Proteins from Various Foods

There are various benefits of proteins that are important and vital for the body, ranging from helping the immune system to being the material for the formation of cells and body tissues. Knowing the right source of protein will help us get these benefits.

Protein is a macronutrient that the body needs in large quantities. Protein consists of a number of amino acids needed for the body to function properly. Amino acids can be grouped into two main types, namely essential amino acids and nonessential amino acids. It is called a nonessential amino acid because it can be made by the body itself. In contrast, essential amino acids are amino acids that are not produced by the body and must be obtained from food. There is also a group of amino acids called conditional amino acids, which are types of amino acids that are needed at certain times, such as when being sick or under stress.

Benefits of Protein

Protein is an important component of every cell in the body. Therefore, it is not surprising that there are so many benefits of protein for the body:

1. Repair and Maintenance

The function of proteins is called the foundation of a building called the human body. The function of proteins is very vital in maintaining body tissues, including development and repair. Starting from the hair, skin, eyes, muscles, and organs all made of protein.




This is why children need more protein than adults. Because children are still in their infancy, the presence of sufficient protein in their bodies is urgently needed, so that growth will go well. Likewise in pregnant women, they need to increase protein intake to help grow the baby's growth and maintain the health of the mother.

2. As an Energy Source.

Energy is the main component needed so that people can continue to move and carry out their daily obligations. The main function of protein is as an energy source, just like carbohydrates and fat.

In terms of excess intake, protein is similar to carbohydrates. If you consume more protein than your body needs for tissue care and other important functions, the body will divert excess protein in the form of fat and will be a backup energy source for the body.

3. Hormone Formation

The function of the next protein is involved in the formation of several types of hormones. This substance helps the body control body functions involving the interaction of several organs. Insulin, which is another form of protein, is an example of a hormone that regulates blood sugar. In the process, insulin will involve interactions between the pancreas and the liver.

Secretin is another example of a hormone formed from protein. This substance helps the digestive process by stimulating the pancreas and intestine to create the fluid needed during the digestive process.

Some other examples of hormones that are protein molecules are erythropoietin and HCG. Erythropoietin is a hormone protein made by the kidneys to stimulate the production of red blood cells in the bone marrow. While HCG (Human Chorionic Gonadotropin) is a hormone produced by the embryo and placenta during the early stages of pregnancy.

The function of HCG is to maintain estrogen and progesterone levels in women who are in pregnancy. When a pregnancy test is performed, it will be checked for HCG in the urine or blood testing. If HCG is seen then the woman is certain to be pregnant, because without an embryo or placenta this hormone cannot be formed.

Read Also : Thyroid Hormones: Functions, Excess Effects and Deficiency

4. Formation of Enzymes.

The function of the next protein is in the process of enzyme formation. Enzymes are proteins that can increase the rate of chemical reactions in the body. In fact, most chemical reactions in our body will not run smoothly without enzymes. For example in digestive enzymes, these enzymes break down the food we eat, producing small particles that can be absorbed through the lining of the small intestine. These particles enter the bloodstream, which is then transported throughout our body and cells. Cells then use digested food particles as nutrients.

5. As a means of transportation and storage of body molecules.

The function of proteins is the main element in transporting certain molecules. For example, hemoglobin is an oxygen-carrying protein throughout the body. Hemoglobin takes oxygen from the lungs, then when red blood cells move around the body, hemoglobin releases oxygen to the body's tissue cells.

The function of protein is also to store certain molecules, Ferritin for example. Ferritin is a protein that is combined with iron, a substance stored in the liver (liver) which functions as a buffer if the body experiences deficiency or excess iron.

6. As a Form of Antibodies.

Antibodies are formed by proteins to help prevent attacks of diseases and infections in the body. The function of this protein identifies and helps destroy antigens such as bacteria and viruses. Antibodies often work with other immune system cells. For example, antibodies will identify and then surround the antigen to remain confined until it can be destroyed by white blood cells.

Source of Protein

To get the maximum benefit of protein, it would be better if the source came from:

Seafood

Seafood has a high protein content and is usually low in fat. Some types of seafood, such as salmon, are also rich in omega-3 fatty acids which are very good for heart health.

Milk, cheese, yogurt

Apart from being a good source of protein, milk and processed dairy products also contain calcium and vitamin D which function to maintain the strength of bones and teeth, and prevent osteoporosis.

Meat

It is recommended to choose white meat (chicken, fish) without skin, compared to red meat (beef, goat). This is because red meat contains more fat.

Egg

Affordable and nutritious food ingredients. Not only high in protein, but chicken eggs also contain B vitamins, folate, selenium, and choline.

Nuts

Besides being nutritious, nuts are also rich in fiber which can make us feel full longer. Soybeans are good for the heart because they can help lower cholesterol.

Proteins from animal sources are called complete proteins because they contain nine essential amino acids. While vegetable protein is considered incomplete because it does not have one or more essential amino acids.

Recommended Daily Protein Intake

Daily protein requirements for each person depending on gender, age, weight, activity, and general health conditions. Recommended protein intake is as much as 0.8 grams per kilogram of body weight per day. So for people who have a bodyweight of 70 kg, the protein requirement per day is 56 grams. For patients with kidney failure, the intake of certain nutrients, including protein, needs to be reduced. The aim is to reduce the workload of the kidneys.

If you lack protein, your body will lose weight due to reduced muscle mass (shrinking muscles), frequent infections due to a weakened immune system, muscle fatigue, swelling in the body, disturbances in cell growth, hair loss, diarrhea, fatty liver, anemia, to experience conditions of protein-energy malnutrition, such as kwashiorkor and marasmus.

Given the many benefits of protein for the body, it is recommended to consume foods with high protein content, as needed. To find out more choices of food sources of protein that are suitable for your body condition, you can consult a clinical nutrition specialist.





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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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