Benefits of Protein, Important Nutrition Needed by the Body

Benefits of Protein, Important Nutrition Needed by the Body
Protein is one of the nutrients needed for metabolism and body health. This one nutrient can be obtained from food, both from animal or vegetable sources (derived from plants). When this nutrient is deficient, the body becomes easily sick. Well, what is the function of this substance? And from what foods can this nutrient be obtained?

BBC.COM

 

What is the function of protein?

This nutrient functions to build cells and tissues in the body. In addition, these nutrients play a role to enhance the immune system, repair damaged cells, and are found in various parts of the body, such as skin, bones, muscles and hair.

This nutrient is also responsible for producing enzymes and hormones that are used to maintain the body's function to stay healthy and not easily hurt.

When these nutrients enter the body, they will be digested and broken down into amino acids. Actually, amino acids can be produced by the body without the need for food to enter. Amino acids produced by the body are called non-essential amino acids. So, why do humans still have to eat foods that contain protein?

Although it can produce its own amino acids, the body also needs other types of amino acids that cannot be produced by the body. This amino acid is called an essential amino acid. Where do essential amino acids get? From consumption of foods containing animal and vegetable protein.

Where can this nutrient be obtained?
Animal food sources
Amino acids in animal protein are essential amino acids that are complete, and the structure is almost similar to amino acids in the body. Meanwhile, foods that contain vegetable protein do not have essential amino acids as complete as amino acids from animal protein. That is why, better absorption of amino acids is derived from animal food sources. What foods from good animal sources do you eat?

1. Chicken eggs

Eggs are one source of animal foods that contain vitamins, minerals, healthy fats, antioxidants. One chicken egg contains 6 grams of protein and 78 calories.

2. Lean chicken and beef

Chicken breast is very easy to cook, with the note that you can cook it properly. Protein content contained in 1 skinless chicken breast as much as 53 grams and beef 22.

3. Cottage cheese

Cottage cheese is a type of cheese made from cow's milk and tends to be very low in fat and calories. This cheese contains calcium, phosphorus, selenium, vitamin B12, vitamin B2 and various other nutrients. A cup of cottage cheese with 2% fat gores 27 grams of protein and 194 calories.

4 Yogurt and milk

Yogurt and milk are foods that taste delicious, have a soft texture, and are rich in nutrients. 170 grams of yogurt contains 17 grams of protein and 100 calories. While a cup of milk with 1 percent fat contains 8 grams of protein.

5. Tuna

Tuna fish have low fat and calories so it is good to consume. Like other fish, tuna contains nutrients that are rich in omega-3 fats. In 1 ounce tuna contains 30 grams of protein and 157 calories.

Vegetable food sources

No less than food sources obtained from animals, sources of protein from plants such as soybeans, kidney beans, and various other nuts are also considered able to reduce the risk of type 2 diabetes mellitus, maintain weight, and reduce the risk of disease heart. Where can these nutrients be obtained?

1. Almonds

Almonds are one of the most popular types of nuts because they contain important nutrients including fiber, vitamin E, manganese and magnesium. Protein levels in almonds are 6 grams per 1 ounce.

2. Wheat

Wheat is also the healthiest food because it contains good fiber, magnesium, manganese, vitamin B1 and some other nutrients. Protein content in raw wheat is 13 grams and 303 calories.

3. Lentil

Lentil is one of the nutritious food sources that each cup contains 18 grams of protein, giving intake of 230 calories. In addition, lentils are a good source of fiber and minerals such as iron, phosphorus, thiamin, and folate.

4. Broccoli

Broccoli is a vegetable that contains 2.8 grams of protein in each cup. In addition, broccoli is rich in vitamins C and K that can reduce the risk of cancer.

What happens when the body lacks protein?

As explained above, this macronutrient substance has many benefits for the body. If the body is deficient in this substance, it will be easy to get sick. Here are some things that can happen:

1. Hair, skin, and nails are easily brittle

This nutrient plays a role in maintaining the health of hair, skin and nails. That is why, lack of these nutrients can cause dry skin problems, dull and easily broken nails, changes in hair texture, to easier hair loss.
 

2. It's easy to get sick

White blood cells are responsible for the body's immune protection forces. When the body lacks protein, the production of white blood cells will also decrease. As a result the body will be more susceptible to illness due to infection with germs and disease-carrying viruses.
 

3. It's easier to get hungry
When protein intake is insufficient, you become more easily hungry. Hunger is the body's natural instinct to remind you to meet nutritional intake. Being hungry easily is often not realized can trigger obesity.
 

4. Edema occurs

Edema is a buildup of fluid in the tissues and body cavities resulting in swelling. This occurs because proteins that should help regulate and maintain fluid balance in the body are not available. This swelling often occurs in the abdomen, hands, ankles and legs.
 

5. Easy pain and long recovery from wounds

Reporting from Women’s Health, Dr. Blantner states that protein is needed to build all the compounds in the immune system. Therefore, if the amount of nutrients is not fulfilled, the body becomes weak to fight foreign substances and is susceptible to viruses or bacteria. An example is the flu.

This lack of substances will also reduce the number of new white blood cells. When wounds occur, the body needs these nutrients to heal and rebuild damaged cells, tissues, and new skin. This lack of substance will make the wound longer to heal.