Protein
When you eat protein, your digestive system breaks it down into individual amino acids, which are used by cells to build other proteins and compounds. These proteins form the major functional and structural components of all cells in the body.
Why Your Body Needs Protein
Each cell in the body contains thousands of proteins, each with a unique function.
Almost all enzymes are proteins that accelerate biochemical reactions like digestion, energy production, protein synthesis, and DNA replication.
Transport proteins move molecules within the body, supporting processes like energy production, nervous system function, hormone distribution, nutrient absorption, and waste removal.
Structural proteins provide the framework and support needed to maintain the shape, strength, and stability of cells, tissues, and organs. Keratin, for instance, provides strength to hair, nails, and skin. Collagen provides strength and structural support to bones, tendons, ligaments, cartilage, and skin, while elastin contributes to the elasticity of skin and cartilage, allowing them to stretch and recoil.
Contractile proteins, such as actin and myosin, are essential for both voluntary movements and bodily processes. They enable muscle contraction, helping us walk, breathe, digest food, and circulate blood.
Protein hormones are chemical messengers released by endocrine cells to help control specific processes in the body, like growth, metabolism, development, and reproduction. For example, insulin is a protein hormone that helps regulate blood glucose levels.
Defense proteins, such as antibodies, are found in blood, mucus, gastric fluids, and breast milk. They protect the body by identifying harmful pathogens and marking them for destruction.
Are You Getting Enough Protein?
Protein deficiency can significantly impact various aspects of health, including brain function, immune health, gut health, and kidney function.
Physical signs of protein deficiency include edema (fluid retention), poor muscle development, dull skin, thin and fragile hair, and failure to thrive in infants and children.
Since protein doesn't have a storage form and any excess is converted into fat, it needs to be consumed daily. Find out how much protein your body needs each day.
Go to DashboardBest Sources of Protein
The quality of a protein source depends on its digestibility and amino acid composition. If the requirement for even one essential amino acid is not met, it limits the use of other amino acids and slows down protein synthesis.
Proteins from animal sources provide all nine essential amino acids and are called complete proteins. In general, animal-based proteins are also more digestible than plant-based proteins.
Proteins from plant sources tend to be deficient in one or more essential amino acids and are called incomplete proteins. However, certain food groups, like grains and legumes, are not deficient in the same amino acids. When eaten on the same day, they can provide all nine essential amino acids, making them complementary proteins.