One of the most essential nutrients required for the proper functioning of the human body is protein. The building blocks of proteins are amino acids which are made up of four elements that are carbon, oxygen, hydrogen and nitrogen. There are 20 amino acids that make up around 10,000 proteins utilized in various biological systems and processes. 9 of the 20 amino acids are essential amino acids which cannot be synthesized in the human body and need to be provided through diet while the rest 11 are non essential amino acids as they can be synthesized in the body.

Importance of protein in diet

A well balanced diet has proteins as an essential component. A number of functions in the human body are aided by proteins. Proteins are required throughout the lifetime to stay healthy. The main functions are-

• Growth – Protein is one of the most important supplements that should form a part of the diet of children in their growth years. It helps in the production of growth hormones in the body and help in the child’s health development fully. The requirements of protein in diet may change with age.
• Healing – if your wounds or injuries take too much time in healing then this is because of the lack of sufficient protein in your body. Protein helps in the healing processes of the body.
• For shiny, strong hair and nails –Your hair and nails itself are made up of a protein called keratin. And if you want them to be at their best with good growth and strength you must include protein in your diet. Protein is good for healthy growth of hair and nails.
• Help lose fat – People who have a high protein diet lose weight more quickly than those who have a low protein diet. A protein rich diet has been shown to be helpful in weight maintenance of the body.
• Muscle building – Protein is helpful in improving the muscle mass of the body at a faster rate. Muscles require protein for growth and repair.
• The indirect helpers –Proteins are used in a number of biochemical processes like DNA transcription and translation in the body all the time. These chemical processes are required for enzyme or hormone production in the body. Some proteins help in the signal transduction that regulates passage of other minerals in an out of the cells. Some help in the transportation of biological molecules like hemoglobin that transports oxygen to tissues. Proteins also help in muscle contraction and relaxation to produce movement. Protein receptors in the body are essential for the functioning of nervous system of our body.

Protein Rich Diets

Proteins can be supplied to the body through both vegetarian and non vegetarian food products. Animal products have large amounts of protein content than plant products; however a smart diet can fulfill the requirements of the body appropriately.

Animal Products High amount of protein is found in animal products like meat, fish, eggs and poultry. These food products have around 20% of protein in them. Milk is yet another valuable protein source. Indian food habits include the use of milk and other dairy food supplements like curd, paneer and yogurt.

Plant Products Soya bean is the richest source of protein. It has 40% of protein content and forms an important part of Indian food as cereals and pulses are staple foods in most parts of the country. Rice has 7% protein content and the protein is of good quality too. Thus with legumes, cereals, pulses, nuts and oil seeds forming an important part of Indian food thus protein needs of Indian’s are taken care of.

Protein Requirements The protein requirements may vary from age to age. Children require around 35gram of protein on a daily basis. While the requirement for adults is higher that is around 60gram per day. The protein requirement may vary for diseased individuals, pregnant women or athletes. A pregnant woman needs approximately 75gram of protein daily as she needs it for her baby’s growth too. Protein quantity should be kept in mind before incorporating it in your diet.

Excess Protein causes harm

While protein deficiency may cause improper growth and malnutrition of the body, too much of protein in the diet can lead to counter affects!

• Rabbit Starvation: It is a metabolic imbalance caused due to excessive protein intake while neglecting the other minerals required by the body that is fats and carbohydrates.
• High protein content foods are difficult to digest. As calcium is required in the digestion process thus calcium intake is important otherwise your body will start utilizing the calcium form your bones thus leaving them weak.
• Most of the sources of protein like the dairy products are high in cholesterol and thus can lead to accumulation of saturated fats in the body up to harmful levels.

Conclusions

No doubt protein should form an indispensable part of our diets. But it is important that we consume it in the right quantity coupled along with fats, carbohydrates and other minerals. Moderation in quantity and balance is required for the best results. Have low fat dairy products in your diet to keep your body cholesterol free. Before incorporating a protein rich food in your diet do keep the importance of a balanced diet in mind to gain the best health benefits. Make smart choices because your what you eat shows on you!