There are even entire diets based on upping your protein intake, such as the Atkins diet or the paleo diet. Protein is considered the building block of life and is found in every cell of the body. Protein is made up of amino acids that are attached to one another in long chains. There are 20 different kinds of amino acids, and the sequence in which the different amino acids are arranged helps determine the role of that particular protein. Without filling your diet with appropriate amounts of protein, you run the risk of missing out on those key functions.
Eventually, that could lead to problems, such as a loss of muscle mass, failure to grow, weakened functioning of the heart and lungs, and even early death. When you eat, your body will take the protein from the food and break it down into amino acids that can be used by the body. The Recommended Dietary Allowance the amount to meet the nutritional needs of almost all healthy people is 0.
To maintain nutritional balance, the U. Department of Agriculture's MyPlate guidelines recommends protein make up about a quarter of your plate. To calculate the target number of grams of protein you should eat each day, take your body weight in pounds and multiply it by 0. Keep in mind that these recommendations may change depending on age and health. People who exercise frequently or are training for a race need to increase their protein intake to between 1.
Anything over 2 g per kg of weight is considered excessive. Not so. The average American gets about 15 percent of their calories from protein, which falls within that 10 to 35 percent sweet spot.
And in fact, most Americans get 2 times as much protein as they need. The Dietary Guidelines for Americans — found that teenage boys and men actually take in more meat, poultry, and eggs than recommended. The most severe cases result in a form of malnutrition called kwashiorkor.
Symptoms of protein deficiency include: 10 , Meat is such an abundant source of protein that forgoing meat means these eaters will need to find protein elsewhere. Luckily, there are plenty of plant-based protein sources, including beans, nuts such as walnuts, pecans, or almonds , and tofu , to make it easy for non—meat eaters to get their fill.
Dairy foods are also rich sources of protein for vegetarians. Important for bones and other body parts. Your bones benefit greatly from your intake of proteins. They play an important part in building bones, muscles, muscle tissue, and skin as they are the main component of your bones and muscles.
Your body also uses protein to build and repair tissue. Proteins also make your skin look better as a high amount of protein means radiant and non-flaky skin. Your nails also benefit from proteins as your nails grow faster the more protein you have in your body. Hair can also benefit from proteins as your hair is mostly made of protein, and the more protein you have, the healthier your hair will be.
Eating more protein also means that your immune system becomes stronger. Your immune system is made up of proteins so the more protein you have, the better your protein synthesis is and the better it functions.
If you do not get enough protein, your immune system will weaken. Proteins can also help your body fight back against bacteria and other harmful substances. Your body uses protein to produce antibodies which are essential in protecting your immune system. If you have a weak immune system or find yourself easily getting sick, try to have a high-protein diet to strengthen your immune system. The importance of eating enough protein can not be overstated.
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This article looks at 10 of the healthiest cuisines…. Health Conditions Discover Plan Connect. Share on Pinterest. Reduces Appetite and Hunger Levels. Increases Muscle Mass and Strength. Good for Your Bones. Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids.
You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women. Protein foods are broken down into parts called amino acids during digestion. The human body needs a number of amino acids in large enough amounts to maintain good health.
Amino acids are found in animal sources such as meats, milk, fish, and eggs. They are also found in plant sources such as soy, beans, legumes, nut butters, and some grains such as wheat germ and quinoa.
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