Protein Foods Benefits Uses and Side effects
Proteins are the building blocks of the body and are essential for every living cell. Protein is a macronutrient and is needed in very large amounts in our diet to maintain and maintain daily activities. In a balanced diet, proteins should make up 15-35% of total calories.
Proteins are mainly composed of amino acids. Provide energy to cells. Each gram of protein contains 4 calories. Proteins consist mainly of two types of amino acids. That is, essential (these are not synthesized by the body, and need to be taken from food sources) and unwanted amino acids (which the body can synthesize from food). Of the 20 amino acids, 9 are considered essential and must be taken in the diet as well.
Every person needs proteins. They are needed in large quantities during the growing stages of life, i.e. during adolescence and childhood, to facilitate proper growth and development. In addition, the protein is involved in the repair and formation of new cells. It is also essential for the utmost health of your skin, hair, bones, nails, body cells, muscles, and organs and is a component of body fluids.
Read on to find out the benefits and functions of proteins, its dietary sources, dosage and side effects.
- Sources of protein
- Health benefits of proteins
- A protein-rich dish for vegetarians
- Side effects of proteins
Sources of protein
Various food products contain high amounts of protein. Especially those taken from animal sources. Incorporating the following foods into your diet can help you meet your daily protein requirement. Apart from this, protein powders, protein shakes and protein supplements are also available. However, it is best to get nutrition from natural sources. It also helps prevent side effects of supplements and synthetic products. Here are some sources:
Eggs
A variety of cheese, cottage cheese, yogurt, milk and dairy products such as thirst
Lean meat
Thin pork
Turkey
The chicken with the skin removed
Fish such as salmon and tuna
Shellfish
Nuts such as almonds, hazelnuts, peanuts, mixed nuts, walnuts
Sunflower seeds
Almond or soy milk
Tofu
Peanut butter
Cereals like quinoa
Lentils
Kidney beans, black beans, rajma, split peas, sprouts
Chickpeas, black eyed peas
So, if you are a vegetarian, non-vegetarian or vegan you can get enough protein in your diet.
Health benefits of proteins
Protein is essential for the growth and maintenance of body cells and for providing you with enough energy for daily activities. But, they also do some other important functions. These are discussed in this section:
For the skin: Proteins are essential for maintaining the strength and elasticity of the skin. It plays an important role in preventing facial wrinkles. Collagen, a structural protein, also helps heal wounds. Also useful for managing pressure sores, diabetic ulcers, burns, abrasions and cellulite.
For hair: Proteins are important for maintaining the structure of the hair. Deficiency of proteins causes structural changes in collagen. It can also lead to hair loss and thinning hair.
For children: Proteins help in the proper growth and development of the body. It should also be included in the diet of children to reduce childhood infections, illnesses and poor bone development.
To lose weight: Proteins also improve body muscle mass. They also help in reducing the abundance of fats. Thereby promoting fat loss. Proteins are also important for athletes.
For the brain and heart: Proteins are important for the formation of neurotransmitters. These are important for proper brain function. Proteins have been found to reduce the risk of cardiovascular disorders, especially in women.
- Proteins for the skin
- Protein benefits for hair
- Proteins for children
- Protein for weight loss
- Proteins for the brain
- Benefits of protein for the heart
- Proteins for athletes
Proteins for the skin
Collagen is the major structural protein present in the extracellular matrix and connective tissue. Collagen is the most abundant protein in our body and a major component of the skin. It also helps maintain skin elasticity and strength. It is likely to reduce the effects of aging on the skin. It also helps in restoring skin moisture. It also helps in achieving positive effects for people with dry skin.
In a study of a group of women receiving a collagen supplement, a significant improvement in skin elasticity was observed compared to the group receiving placebo treatment (given the inert substance without treatment value). It also helps in restoring the moisture of the skin.
Another study conducted to determine the effects of collagen replacement, especially on aging skin, revealed that oral intake of these agents may reduce the visibility of skin wrinkles by affecting the synthesis of the skin matrix. Therefore, it is a good idea to increase the protein content in your diet to help protect your skin.
Apart from this, collagen also plays an important role in the wound healing process at all stages. Type 3 collagen is produced in the early stages of wound healing. It is also indicated for the treatment of a variety of injuries such as surface injuries, pressure sores (injury caused by prolonged bed rest), diabetic ulcers (developing open wound on the foot), burn injuries, and abrasions (such as trauma). By scraping or rubbing the skin). These indications stress the healing properties of collagen. Therefore, it is often a common component of skin creams, lotions and other over-the-counter products.
Collagen reduces and improves the appearance of cellulite in women. Researchers have suggested positive effects with long-term oral use. It is best to increase your diet of proteins to help form and maintain collagen protein. Over-the-counter creams and products can also be used. However, it is highly recommended not to take collagen supplements unless prescribed by your doctor.
Protein benefits for hair
Keratin is a fibrous protein and a major component of hair, nails and other tissues. Our hair contains 99% keratin. It has exceptional mechanical properties and protective strength. Proteins and amino acids help maintain keratin structure. Therefore, it is very important to take a diet high in protein for its maintenance.
Protein deficiency due to structural changes in keratin often leads to changes in hair structure. This defect is associated with hair loss, thinning hair and thinning hair. Limited dietary intake of protein-rich foods, especially those containing essential amino acids, can cause their deficiency.
Amino acids perform specific functions for your hair. Sulfur-containing amino acids such as L-methionine help strengthen hair by increasing the sulfur levels in the hair shaft. It has been found that sulfur is essential for hair growth and also affects the normal appearance of your hair. Its deficiency can cause hair loss in people. According to a study conducted on men, male pattern baldness (the most common alopecia in men) is caused by a diet high in food, which prevents the body from absorbing amino acids and causes its deficiency.
Deficiency of amino acids and proteins indicates hair loss. It is recommended to include more dietary protein in your daily routine. However, you should be careful about your food resources, as some resources (rich in L-lysine) reduce the absorption of essential amino acids into your hair. Some sources of L-lysine are red meat, which is also harmful to your general health.
Proteins for children
Proteins, which are building blocks, are essential nutrients in children. These help in the proper growth and development of the child. They are very essential for the health of their bones and muscles. Maintaining adequate levels of dietary protein is essential for laying a strong foundation in children. Protein deficiency is very dangerous in the early stages of life and can lead to protein-energy malnutrition in children. This is likely to cause severe malnutrition in them. It can lead to serious disorders such as quasiocor and marasmus. These children are often severely overweight and lose growth along with wasting (body weight is very low in proportion to height). Their bone structure is also affected, exhibited with soft bones, and also increases the risk of fractures and deformities.
Due to the prevalence of malnutrition and poverty, these disorders are very common in India and can be managed with adequate food intake of protein. Children with protein deficiency are also more likely to have serious childhood infections and illnesses. It affects their survival. Anemia is also common in these children because the protein is involved in hemoglobin synthesis.
To prevent this, it is important to ensure adequate protein intake in children according to the doses recommended for their age. Breast milk is a good source of protein for babies and is highly recommended for them. Solid foods high in protein are recommended when the child starts eating at the age of 6 months.
13 grams of protein is recommended for children from 1 to 3 years. You may notice that vegetarian and underweight children are advised to need extra protein. It is recommended that you visit a doctor to ensure the best nutrition for your child.
Protein for weight loss
A balanced diet should contain 10-35% protein to meet daily energy needs. Proteins provide 15% of energy. Major components of muscle. A diet high in protein meets the body’s nutritional and energy needs while increasing muscle mass and replacing unwanted fats. A high protein and low carbohydrate diet is associated with greater effects of weight loss. It works as an appetite suppressant. This started a better pace in the initial process of weight loss but did not guarantee long-term effects if no changes in calorie count were made.
Although a high protein diet has some health risks, it is safe to include a source of low fat lean protein in your diet. It helps to lose weight by consuming fewer calories. It also helps meet your core energy needs. However it is not recommended for you to make big changes in your diet or take too much protein diet as it can cause side effects. Depending on your health condition, you should consult your doctor or dietitian to get the best nutritional advice.
Proteins for the brain
Proteins are essential for the formation of various neurotransmitters. These perform many functions in the brain. These neurotransmitters are made up of amino acids that not only improve brain function but also help facilitate the functioning of vital organs such as the heart and liver.
Tryptophan is an amino acid essential for proper brain function and its deficiency can disrupt normal behavior. Tryptophan is also essential for the brain’s cognitive function (memory and analytical skills). So higher levels may be required as we age. Although the recommended dosages for people of different ages are not fully known, it is definitely advisable to increase the diet of proteins to improve brain function.
Benefits of protein for the heart
In addition to helping with weight loss, a high protein diet has also been found to prevent heart defects. A study involving 8000 women found that women on a high protein diet had a 30% lower risk of heart disease than those on a high carbohydrate diet. This observation is consistent when the consumed protein is obtained from plant-based sources.
Low blood pressure and low-density lipoprotein or bad cholesterol reduction are also associated with this diet.
Therefore, proteins in the diet are mainly cardioprotective. But you should avoid eating animal food, especially red meat.
Proteins for athletes
Protein is essential for muscle growth and function. They are needed in large quantities in athletes and bodybuilders. Also known to improve athletic performance. Athletes and coaches often increase their diet to meet these demands. Research evidence has shown that protein replacement improves training sessions and leads to better muscle growth. Diet is said to increase the level of protein available to the muscles. This prevents the loss of lean muscle. Therefore, people with high levels of physical activity are advised to increase their protein intake after consulting with their doctor and trainer (depending on the level of training).
A protein-rich dish for vegetarians
Since proteins from plant-based sources are more beneficial compared to animal-based protein sources, pre-sticking is advisable.
Let’s share a recipe that will make you get all the essential amino acids in your diet despite being vegetarian.
Take the following ingredients in a bowl:
1 bowl quinoa or oats
1 bowl of lentils (lentils of your choice)
1 cup mixed peas and sweetcorn (frozen or fresh)
Some sunflower seeds, if available (you can also pick some seeds)
1 small onion
Some green olives
A few leaves of cilantro for garnish and color
Combine these ingredients in a bowl, add the olive oil as a dressing and salt to taste. Enjoy your bowl of proteins
Side effects of proteins
Proteins from plant sources rarely have any side effects. They do not contain one or more essential amino acids, so animal-based diets are preferred. Meat is packed with all the essential amino acids. There is no harm in choosing thin and low fat varieties. However, high-fat variants, especially red meats, increase the risk:
Coronary heart disease
Type 2 diabetes
Various cardiovascular disorders such as heart attack
Some types of cancers
Some side effects of a high protein diet are:
Halitosis (bad breath)
Headache
Constipation
Bloating
Stomach cramps
Impaired renal function
Artificial sources of protein in the form of supplements can cause allergic reactions in some people.