It is more than common to hear that we need protein for our body to function properly. This molecule performs important functions in the human body, but do you know exactly how much protein you need to live well?
The truth is, protein has never been more in vogue. Among gym goers, powdered protein supplements are the biggest hit. If the idea is to lose weight, guess what? Protein-based diets are among the most popular. And if the issue involves a meat-free lifestyle, the debate revolves around other protein sources – are they enough? visit us to learn more.
Protein, Who Are You?
Before discussing amounts and sources, nothing is better than understanding a protein well. It is a molecule made of amino acids, which are substances that are linked together, forming a chain – we can say, then, that a protein is a chain of amino acids. The way these amino acids come together and the length of the chain they form determine the type of each protein.
Thousands of amino acids have already been discovered, but only 22 of them are essential for the functioning of the human body – we produce 13 of these amino acids, and the other 9 we end up ingesting through food.
It is even easier to understand why we should pay attention to what we eat: our protein sources must be rich in these nine amino acids our body does not produce.
The physiology of the human body is complex and enchanting, so the functioning of each mechanism, however simple it may seem, would not be possible without Protein Revealed. When we eat, for example, we need enzymes that help us break down food so that our body can extract the necessary nutrients – who are these enzymes? Proteins.
Insulin, which helps us regulate sugar levels in the body, is a protein known as a “protein hormone.” You know hemoglobin, which carries oxygen throughout our bodies through the blood? She is also a protein. Myoglobin, fundamental for muscle development, is a protein and some agents that act on our immune system, protecting us from infections and other diseases. Not good yet? Know that the health of your hair, nails, and bones also depends on good old protein.
Where Is Your Protein?
Among the protein-rich food items, we highlight several types of meat (chicken, turkey, fish, red meat – just not worth betting on sausages often, huh!), eggs, and milk. For those who do not consume animal products, it is important to maintain a balanced diet with legumes (beans, lentils, peas, chickpeas, soy, and the like), oilseeds (nuts, nuts, almonds, and seeds), tofu, broccoli, and spinach. In some cases, and always with nutritional advice, supplements are necessary.
An adult must eat 0.65 g of protein per kg of body weight daily. This amount, however, depends on the person’s health conditions and the frequency with which they practice some physical activity.
A lack of protein – a condition known as hypoproteinemia – indicates that the person does not ingest the ideal amount of protein through food or that their body, for some reason, cannot absorb this protein. The lack of nutrient absorption is usually present in those who have intestinal diseases or deficiencies.
In some cases, people lose a lot of protein even with a balanced diet and no absorption problems. The organs that most send this substance away are the kidneys, which act as a kind of sieve responsible for filtering our blood – a problem in the filtering mechanism can cause protein molecules to pass through the filter and get lost. The liver is another organ whose performance is directly related to the body’s protein level, so any disease that affects it can also mean a loss of protein value.
The use of combined contraceptives and heart failure, cancer, and pregnancy problems are also factors commonly related to low protein storage.