I am Kashish Ahuja, nutritionist at The Kenko Life.
Protein is a macronutrient made up of large molecules composed of chains of amino acids. These amino acids are the building blocks of protein and are essential for the structure, function, and regulation of the body’s cells, tissues, and organs. There are 20 different amino acids, and 9 of them are considered essential because the body cannot produce them and they must be obtained from food.
Protein is an essential nutrient that plays several critical roles in the body. Here’s an overview of what it does:
- Builds and Repairs Tissues: Proteins are the building blocks of muscles, skin, organs, and other tissues. They help in the repair and growth of these tissues, especially after injury or stress, like during exercise.
- Enzyme Production: Proteins are involved in the creation of enzymes, which are essential for various biochemical reactions in the body, such as digestion, metabolism, and energy production.
- Hormone Regulation: Many hormones, such as insulin and growth hormone, are proteins. These hormones regulate essential body functions, including metabolism, growth, and blood sugar levels.
- Immune Function: Antibodies, which help fight infections, are made of protein. A strong immune system relies on the availability of protein to protect against illnesses.
- Transport and Storage: Proteins are involved in transporting substances throughout the body. For example, haemoglobin, a protein in red blood cells, carries oxygen from the lungs to other parts of the body. Proteins also store certain molecules, like iron.
- Energy Source: Although carbohydrates and fats are the primary energy sources, protein can be broken down to provide energy when needed, especially during times of scarcity or high physical activity.
- Cell Structure and Function: Proteins are integral components of every cell, contributing to the structure of the cell membrane and influencing its function.
- Regulation of Fluid Balance: Proteins help maintain fluid balance in the body by controlling the movement of fluids between blood vessels and tissues.
Proteins can be found in a variety of foods, including meat, fish, eggs, dairy, legumes (such as beans and lentils), and nuts. The quality and completeness of protein depend on the types of amino acids they contain; animal-based proteins are typically “complete,” meaning they provide all essential amino acids, while many plant-based proteins are “incomplete” but can be combined to form complete proteins. For optimal health, it’s important to consume enough protein from various sources, such as meat, fish, eggs, dairy, legumes, and nuts. The exact amount needed depends on factors like age, activity level, and overall health. Including proteins are vital for growth, repair, and maintenance of bodily functions, and they play an integral role in nearly every cellular process.
