Proteins are large, complex molecules that play a vital role in the body. They are made up of long chains of amino acids, which are the building blocks for muscles, skin, hair, nails, and other tissues. Proteins are essential for many vital functions in the body, such as transporting oxygen, strengthening the immune system, and regulating biochemical reactions.
These are obtained from animal sources such as meat, fish, eggs, and dairy products. These proteins are characterized as "complete," meaning they contain all the essential amino acids that the body needs.
Examples of Animal Protein Sources:
These are found in plants such as legumes, grains, and nuts. Although most plant proteins are considered "incomplete" because they do not contain all the essential amino acids, it is possible to obtain a variety of amino acids by diversifying plant protein sources in the diet.
Examples of Plant Protein Sources:
Building and Repairing Tissues:
Protein is the main component that the body uses to build new muscles and tissues and repair damaged tissues.
Producing Enzymes and Hormones:
Proteins play an important role in regulating vital processes by forming the necessary enzymes and hormones for body functions.
Enhancing Immunity:
Antibodies, which fight infections and diseases, are essentially proteins, making protein essential for supporting the immune system.
Source of Energy:
In case of insufficient carbohydrates and fats, the body uses protein as a source of energy, although this is not its primary role.
The amount of protein a person needs varies based on age, weight, physical activity level, and health needs. It is generally recommended to consume about 0.8 grams of protein per kilogram of body weight for an average adult, with an increased amount for individuals who exercise regularly or have special needs, such as pregnant women.
Proteins are an integral part of body health, essential for cell growth, muscle building, and protecting the body from diseases. It is important to achieve balance in the diet to get sufficient amounts of protein from diverse sources to ensure health and physical fitness. Consider how to improve your protein intake in your daily meals by including healthy protein sources, such as adding a boiled egg to your salad or using lentils in soup, to meet your body's needs.
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