What is Protein?
The word Protein is derived from the Greek word ‘proteios’, meaning “primary” or “holding the first place”. Protein foods are rich in Proteins. They are the primary ‘working molecules’ within all organisms. They are produced in a two-step process called protein-synthesis, first DNA transcribed into RNA, then RNA translated into protein.
Proteins are made of a large chain of amino acids connected end to end. Set of biochemical reactions that produce amino acids from sources like glucose.
Twenty plus different amino acids assemble to create proteins needed to build and run a cell in every organism including humans.
Your body will not bio-synthesize all the amino acids, nine essential amino acids (phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine) should fuel your diet to make proteins or for proper functioning.
Proteins are responsible for a large set of cellular functions. Antibodies, enzymes and hormones are also made up of proteins. Finally, protein food can provide you with energy.
Types of Proteins
Proteins are a mix of one or more chains of amino acids and other elements Carbon, Hydrogen, Oxygen and Nitrogen. Its biochemical bond forms a structure. They are classified into three types based on their internal structure.
- Fibrous
- Globular
- Membrane
Human and animal bodies are more productive in fibrous protein, which is also called scleroproteins, which has a shape of elongated strand and plays many structural roles in your body. Fibrous-protein builds muscle fibre, tendons, bone and connective tissues.
The other main type is globular with a spherical structure and is more water-soluble than the other types of proteins. They perform transporting, catalyzing and regulating within the body. Examples Antibodies, enzymes, transport proteins, and other hormones.
Membrane proteins handle many cellular functions in the body and are found within cell membranes. They help to transport substances across the membrane and maintain cell structure links.
Protein Foods or Sources
You can find protein in all cellular structures of the body i.e muscles, organs, bones, skin, and hair. There is no mechanism in your body to store proteins, they should come from the diet you eat and in a short period body consumes them.
You might be a vegetarian or non-vegetarian or omnivore. Both plant and animal-based foods help in protein preparation in your body, but meat items will have a complete set of all nine essential amino acids.
In the case of plant-based foods missing one or more essential amino acids, they are prime to build protein. Vegetarians overcome this by consuming a variety of plant-based foods.
Studies say that consuming meat or non-veg items with its correlated food habits, in the long run, is more likely to cause health issues and shorten your life span.
Protein-rich foods
- Beans and Legumes – Soybeans, Tofu, Soy milk, Split peas..
- Dairy and Eggs – Egg, Cottage cheese, Milk, Yogurt ..
- Nuts and Seeds – Almonds, Cashews, Flax seeds, Peanuts, Pecans, Pumpkin seeds, Sunflower seeds..
- Meat and Poultry – Hamburger patty, Steak, Venison, Chicken breast, Pork chop, Meat..
- Fish and Seafood – Fish, Tuna, Cod, Salmon, Shrimp, Lobster..
Dietary Reference Intake report says that a sedentary adult should eat 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
An average sedentary man should eat about 56 grams and the average woman should eat about 46 grams of protein per day.
Protein Food 5 key benefits
- Protein plays a seminal role in building bones, cartilage, muscles and skin. Protein compounds in the red blood cells carry oxygen which helps the supply of nutrients to the entire body.
- Protein food makes you feel full, stops you more calories intake , burns calories and helps to reduce overweight or weight loss.
- You can maintain body shape – your body can easily observe protein food with in 30 minutes after your workout. That help you repair and build your muscles. It is good to consume 20 grams of protein food after exercise.
- Protein helps to improve your body metabolism or digestion process because the protein’s thermic effect on food (TEF) is much higher than that of carbohydrates and fat.
- Protein food helps to improve your body functionality by regulating hormones and catalyses enzymes. Antibodies in your body can fight viruses and bacteria and protects from diseases.
Ensure that your food is balanced with sufficient nutrients and high consumption of protein bring you side effects or health issues.