Proteins must be part of your daily food if you want to be in a good shape – both physically and mentally.
Still, some people think that proteins are not that important for the overall state of health. For the sake of these people, let’s break down few important facts regarding the proteins.
Besides water, proteins are the most abundant molecules in our body. Proteins are found in all cells and at the same time, they are the main building blocks of every cell, especially in muscle tissue.
They are also included in all organs, our hair and skin. Besides all that, it regulates metabolism, supports the immune system and other main body functions. In the end, the proteins are necessary for the formation of our blood cells.
How does it work?
When we eat food that contains proteins, the digestive juices in the stomach and intestines starts to be secreted. They break down proteins in food into basic units, which are called amino acids. Those amino acids are then reconnected to produce proteins which are required in our body. Depending on which amino acid is joined, protein molecules create enzymes, hormones, muscles, organs and many other tissues in our body.
There are two types of amino acids, essential and non-essential. Nonessential are those that our body can produce itself, and essential amino acids are those that we need to intake because our body can’t produce it.
Essential amino acids
There are nine essential amino acids – leucine, isoleucine, valine, lysine, threonine, tryptophan, methionine, phenylalanine and histidine. They are equally important to intake for our healthy living and proper nutrition.
Proteins of animal origins
Essential amino acids can be found mainly in the food of animal origin. These types of proteins are also called complete proteins because it contains all the essential amino acids. These proteins can be found in meat, chicken, fish, eggs, milk products. Some sorts of fish are advanced for our nutrition because, besides necessary proteins, they also contain a high concentration of fatty acids that prevent heart attack and stroke. Salmon, sardines, trout, and tuna are fish that contains eight times more omega 3 and omega six fatty acids than other fish.
Proteins of vegetable origin
Vegetable proteins contain many amino acids, but there is no any plant source that contains all the essential amino acids in its entirety. This type of protein can be found in legumes ( peas, beans, lentils ), grains, walnuts, seeds and soya products.
Proteins and our body
Proteins in our body are constantly being built and decomposed. After we intake food, proteins are broken down by gastric juices in the basic units – amino acids. Amino acids are then absorbed and used to build other proteins needed by our body. Adequate intake of protein and energy on a daily basis ensures that this cycle keeps repeating, and that leads to healthy living.
How much protein do I need daily?
After many types of research, there came an answer that many nutritionists agree about. Adult persons need about 0.9 g of proteins per kilogram of body weight.
Important about proteins
Our body can’t make supplies of proteins, unlike carbohydrates or fats. That is why we need to intake it every day, through regular nutrition, to rebuild new proteins needed by our body.