Protein: Definition – Types – Benefits – Effects of Weaknesses and Strengths
Protein is known as one of the friend’s nutrients from fats and carbohydrates which will support all the performance and function of the human body. Protein is an important substance in the body that is involved in every process of the formation of muscle tissue. Without protein, all the hormones in the body, especially in human digestion, will not become regular.
In proteins, there are a number of compounds that make this protein very important for the life and body of the human body every day. Without these compounds, protein is nothing and that’s why we need to know it more closely.
- Amino acid. This compound is a vital compound in which the structure of proteins is very dependent on this compound.
- Hormone. Amino acids are the source of the formation of hormones and these hormones play an important role in forming proteins in the human body.
- Enzym. The majority of its formation proteins are from enzymes and these enzymes have three levels to be a catalyst that increases the chemical reactions that work in each of our bodies.
- Bio note. Essential amino acids are needed by our body and this can be obtained from food consumed every day. If the level of bio note in the protein is relatively low, then the protein ultimately has no effect on the body.
Protein also plays the role of regulating alkaline and acidic pH in every human body. Even in the absence of protein, our bodies will not have reserves of energy and food so that of course we can capture how vital proteins are in our bodies and our daily lives. There are two types of proteins according to their origin which is also important for us to understand, namely animal protein and vegetable protein; what’s the difference between the two?
Protein Type: Vegetable Protein VS Animal Protein
Humans can get protein from many food sources that are normally consumed per day, but it is important to know that proteins are classified into 2, namely sources of protein originating from plants and animals. Which of the two groups is the best? The following is the difference between the two types of proteins and examples of food sources that can be considered.
- Vegetable Protein
As briefly mentioned before, all must have known that vegetable protein is a protein originating from plants, although in some studies it has been believed that all essential amino acids are not contained in plants.
A new reality arises where all essential amino acids are contained in plants and the good news is that cholesterol levels due to vegetable protein appear to be almost zero or even very little. High LDL cholesterol (animal protein) has also been proven that this can be significantly reduced by the consumption of soy protein.
There is already evidence that there is a reduction of about 13 percent of LDL by consuming soy protein every day replacing the meat menu with a portion of 50 grams. This vegetable protein package will be further supported by the presence of minerals, vitamins, and carbohydrates that make the body’s nutritional needs more balanced.
Examples of Vegetable Protein Food Sources
- Sweet corn
- Sunflower seed
- Black beans
- Animal Protein
If vegetable protein comes from plants, then animal protein is clearly derived from animals where animal protein is consumed by most carnivores and omnivores, so that nutritional needs can be fulfilled.
Amino acids in animal protein are known to be far more complete when comparing them with proteins from plants so that the human body can develop better. Because the human body does not have the ability to produce essential amino acids, humans need to get it from food consumed every day.
Examples of Animal Protein Food Sources
- Milk and all its ingredients
- Chicken Meat
- Red meat
Daily Protein Needs
Every individual has different calorie and nutritional needs of each other. Here are a number of determinants of how much protein needs to be consumed in a day:
- Health conditions – A person who is recovering from an illness or who has just received a medical procedure usually has to consume more protein than others.
- Type of work – Protein needs that need to be fulfilled every day by a person depends on the type of work because the activity carried out is a determinant of the amount of protein intake.
- Gender – The intake of protein needed by women (exceptions for pregnant and lactating women) is less than the needs of male protein intake.
- Age – The daily protein needs of children who are experiencing a period of growth are clearly different from the protein needs of adults.
- Body weight – The intake of protein needed will be greater when a person’s weight is heavier. Even the body’s weight factor according to the latest study is a more important consideration than age.
In order to be far from the bad effects and diseases due to lack of protein or excessive intake, you should indeed meet every day’s protein needs according to these factors.
The following are protein requirements that can be seen and also considered if you need a reference.
- Babies aged 0 – 6 months need 9.1 grams.
- Babies aged 7 – 11 months need 11 grams.
- Children aged 1 – 3 years need 26 grams.
- Children aged 4 – 6 years need 35 grams.
- Children aged 7 – 9 years need 49 grams.
- Men aged 10 – 12 years need 56 grams.
- Men aged 13 – 15 need 72 grams.
- Men aged 16 – 18 years need 66 grams.
- Men aged 19 – 29 years need 62 grams.
- Men aged 30 – 49 years need 65 grams.
- Men aged 50 – 64 years need 68 grams.
- Men aged 65 – 80 years need 60 grams.
- Women aged 10 – 12 years need 60 grams.
- Women aged 13 – 15 need 66 grams.
- Women aged 16 – 18 years need 59 grams.
- Women aged 19 – 29 need 56 grams.
- Women aged 30 – 64 years need 57 grams.
- Women aged 65 – 80 years need 56 grams.
- Women aged 80 years and over need 55 grams.
- Women during pregnancy and lactation need 75 grams.
Benefits of Protein
Proteins that work with fat, carbohydrates and other nutrients are very beneficial for our body. Below are all the benefits of protein substances that may not be up to or less in the body in order to remain stable in supporting bodily functions in everyday life.
- Maintaining Body Cells
The cells in the human body will always be healthy with the right intake of protein along with other nutrients that are balanced with each other.
Compared to ordinary women, women who are pregnant need more protein intake because the cells of the body that have died can then be replaced by new cells produced by protein.
That is why pregnant women must maintain nutrient intake, including protein, to stay healthy and deliver smoothly.
- Form A Fetus
During pregnancy, women really need protein and are expected to not be completely deficient in protein because of the excellent function of the protein in supporting fetal development and growth.
Whether it’s the body, muscle, bone, or respiratory system formation system, these various organs develop well with protein intake which is supposed to be for pregnant women. With the fulfillment of protein, pregnant women will give birth to healthy babies with good nutrition.
- Providing More Energy
The body requires a relatively high amount of energy other than fat and carbohydrates. There will be more energy that the body can get when adequate protein intake can be met properly.
When protein is enough, energy will be enough for the body to always be ready to do all kinds of activities every day, be it a physical activity or activities related to memory and memory functions.
- Maintaining Muscle, Hair, and Skin Health
Someone who maintains protein intake at a level should benefit quite a lot, such as muscles always healthy along with hair and skin. There are many cases where people, especially women, experience problems that have something to do with the condition of muscle, hair and skin fatigue during low protein intake.
The development and formation of cells that work for the skin and also hair is strongly supported by protein, there are even good substances developed by proteins for muscle repair, bone strength, and muscle mass.
- Help Nourish the Heart
Heart health does not only depend on fat and carbohydrate intake, but protein also has a big role in maintaining the heart. In order to avoid heart disease, this protein has the ability to provide protection against the body by making the cholesterol content in the body more stable.
HDL is low because LDL or bad cholesterol which is getting higher can be threatened by the presence of protein in the body.
The presence of protein makes the risk of heart disease automatically decrease and this is another advantage that the body can get from protein. For pregnant women, it is also good because protein is not only able to maintain the mother’s heart, but the health of the baby’s heart organ will be well maintained and stable.
- Improve the Body’s Endurance System
Protein substances prove important for the human body because immunity depends on it. When this one substance intake is really fulfilled properly, automatic immunity can increase.
That means, all kinds of healthy organs will support the immune system and finally the body’s ability to fight and eradicate parasites, bacteria and viruses are also increasingly extraordinary. In other words, increasing endurance will keep our body away from any disease.
- Promotes Metabolism
Protein also seems to be the strongest supporter of the body’s metabolic performance. A healthy body cannot be separated from the role of metabolism because there is fluency in the digestive process, processing all kinds of substances that are in the organs of the body, as well as the absorption of extracts of food consumed.
Also, keep in mind that physiological processes can run smoothly thanks to metabolic support which has an impact on the body becoming stronger.
- Reducing Stress and Depression
Especially for pregnant women, depression and stress can be prevented when it has entered the final trimester with adequate protein intake.
Depression can occur and be experienced by pregnant women because of the increasingly severe condition of pregnancy and frequent fatigue.
Pregnant women will get tired quickly when the condition of pregnancy gets bigger, that’s the reason why protein needs to be fulfilled in a balanced and perfect manner along with with with with omega 3 fatty acids in order to maintain the health of the brain’s nervous system.
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Protein Deficiency Effects
Protein intake that is less than daily protein needs can cause a number of effects on our health. To be able to prevent and be alert, see the following conditions:
For those who do not know and are not too familiar with edema, this condition is the accumulation of fluid that causes swelling in the ankles, hands, and eyelids.
Edema is generally triggered by menstruation, pregnancy, hormonal changes and also side effects from consuming salty foods, certain drugs, and lack of protein in the body.
- Skin Dryness
Protein supports healthy skin and if the intake is reduced or too low, the rash and dryness will appear on the skin. One symptom that we can be aware of is when the skin starts to crack and peel off.
By fulfilling protein needs through consumption of lots of water and also high-protein food sources, dry and dry skin can be treated well.
Protein is needed by the body along with iron which functions as a form of red blood cells.
When protein intake is not enough or not according to the recommended daily requirements, anemia or lack of blood becomes the risk. A low-protein diet is also capable of causing effects like this.
- Hair loss
It has been mentioned previously that in addition to skin, the health and strength of hair is also supported by protein substances.
So if your protein intake is lacking in your body, your hair will fall out more easily. Not only hair, but other parts that are important can also lose strength because low protein is nails.
- Weight Loss
This one effect might be expected by many women who have problems with being overweight so choosing to go on a low protein diet. But it is important to remember that low protein is the same as the lack of nutrients and imbalances in the body.
The body needs protein not without reason, but to form and strengthen muscle tissue so that the body can be invited to move well. If the weight loss is caused by lack of nutrition, do not be happy first because that is the sign that the body can quickly feel weak and weak.
- Sleep Difficulties
The difficulty of sleep at night can be triggered by less serotonin in the body. This serotonin is a hormone that is responsible for controlling mood.
Meanwhile, serotonin can be low due to a lack of certain amino acids. Amino acid production is when protein breakdown means that sleep difficulties can be an effect of protein deficiency. Insomnia is another name for sleep disorders like this and to overcome this, a glass of milk can be consumed every time you go to sleep.
The body needs protein so that carbohydrates can be released into energy or energy for the body. So if the body becomes easily tired and weak, this has something to do with a lack of protein intake and cannot be completely converted into energy.
The body when deficient in carbohydrates will also use protein to store reserves of energy so that the body will still be able to carry out all activities.
- Decreasing Brain Function
Not only muscles are very dependent on protein, but the brain is also an organ that will not function properly when the protein in the body is declared lacking. Eating milk, soybeans, seafood, and meat will be very good for smoothing and improving brain performance again.
- Slow Healing Process
Muscle tissue can be formed perfectly thanks to the presence of sufficient protein in the body, and when the intake is too low, this can affect the recovery of the body very slowly.
When the body is injured, the healing process will be longer than normal so it is highly recommended to consume protein. With sufficient protein, new tissue formation will occur so that damage from the injury can be repaired as soon as possible.
Effects of Excess Protein
Protein deficiency has an unpleasant effect, as well as the case when protein intake exceeds the daily requirements that should be. The following can be seen any negative effects when allowing too much protein in the body.
- Increase Weight
Weaknesses can have an effect on weight loss, so even if the excess effects will increase weight.
We all know that on a diet, protein is needed because it has a longer satiety effect that prevents us from eating a lot. But still, protein intake should not be excessive even if it gives a sense of satiety.
- Kidney and Cancer
Excessive intake of protein can trigger the conversion of protein to fat and sugar. Automatic conditions like this make blood sugar levels increase so the risk of developing diabetes.
Not only that, fungi such as candidiasis and pathogenic bacteria will be fed indirectly, so do cancer cells so that everything will develop in the body. It is also important to be aware that when protein consumption is too high, waste nitrogen products that the body will throw away from becoming more so will put a burden on kidney function.
- Brain and Liver Damage
Not only in the kidney organs but can the brain’s nervous system also be threatened because of the excess protein, even the liver. The liver will process and produce toxins when we consume protein and when the protein becomes excessive in the body, it actually triggers the accumulation of toxins in the liver organs. Another effect that can occur is that blood flow is damaged so that brain and liver function becomes unbalanced.
- Potential for Osteoporosis
Osteoporosis is usually more associated with a lack of calcium or potassium, but apparently, the effect of excess protein intake also affects bone mineral density. Consumption of large amounts of protein, especially animal protein, the risk of porous bones increases.
To overcome this, protein from soybeans must be consumed because there are isoflavones in it that will provide more protection against bone strength.
- Increasing Cholesterol Levels
Another effect of excess protein is an increase in cholesterol levels which is more triggered by the consumption of animal protein. High cholesterol can be a trigger for many serious diseases, such as hypertension or high blood pressure, heart disease, gout, to stroke.
Arteries can harden and this is what causes a person to have a heart attack too. That is the reason why cholesterol intake needs to be kept stable along with protein, even fat and carbohydrates.
High protein in the body has something to do with dehydration or lack of fluids. The body’s performance in carrying out its functions as a tissue builder becomes heavier because of the presence of more protein. If you already lack protein, you still lack water; your body has the potential to become dehydrated.
- Decreasing Ketosis
There are people who consume high protein so that eventually deliberately reduce fat and carbohydrate intake. The effect will not be good for health if consumption of high protein like this continues to be done for a long time because the amount of ketosis that the body produces will decrease.
Decreasing the amount of ketosis will obviously affect health, such as starting to weaken the body, muscle development that is not accompanied by normal function, and immune problems.
Try to get balanced nutrition for the body, including consuming protein based on daily protein requirements, no more and no less. If there is an abnormality in the condition of the body that is suspected of the effects of deficiencies or excess protein, immediately check up to handle it.