What are proteins and how do they help our body?
When we hear the word proteins, many questions come to mind. Is it something we get through diet? If yes, what is that diet? Is it only for people who exercise regularly? What do they offer to the body? How much protein do we need daily?
What are proteins?
We will start with the basic question of what proteins are. If we look at the etymological meaning of the word, we will see that it comes from the word “prōtos ,” which means first in order. This can give us an idea of how essential they are for our bodies.
They are a well-known macronutrient and are compounds created from smaller units called amino acids. Each protein is composed of a specific combination of amino acids, and there are thousands of different combinations that can be formed. They are structural components of the body and are found in every living cell and organism. In sum, they are found almost everywhere in our bodies!
Proteins are divided into two categories, complete and incomplete, and this has to do with their composition. The amino acids that combine to form proteins number 20. Of these, 11 can be synthesized by the body itself, but the remaining 9 must be obtained through diet. These 9 amino acids are called “essential amino acids,” and proteins that contain all of them in appropriate amounts are called complete.
These types of proteins can be found in meat, fish, eggs, dairy products, as well as in some plant foods such as soy and are characterized as “high biological value.” Conversely, proteins that either do not contain them at all or contain them but in insufficient quantities are called incomplete. These often come from plant foods such as beans, grains, and lentils and are characterized as “low biological value.”
Why are proteins so important?
Proteins are the structural elements that make up our skeletal muscles, internal organs, skin, blood, hair, nails, and hormones. In the human body, there are over 30,000 different proteins, and they impact all the functions of the body, such as transportation and storage, muscle movement, and immune defense. They have the ability to form complexes with other molecules such as carbohydrates and trace elements, with the most well-known being hemoglobin, which transports oxygen to the muscles.
Let’s look in detail at the areas of the body where proteins are essential:
• Cellular Structure, Repair, and Function: Proteins act as the “builders” of the body. They are a structural component in the body’s cells, contributing to the creation, maintenance of cell membranes, and cellular regeneration. The most well-known protein contributing to cell regeneration is collagen.
• Construction and Maintenance of Tissues and Organs: Proteins are responsible for the construction, maintenance, and renewal of the body’s tissues and organs. They are essential for the growth and maintenance of muscle mass. They also contribute to the structure of bones, skin, hair, and nails.
• Enzyme and Hormone Synthesis: They are the main components of enzymes, which regulate chemical reactions in the body. Additionally, several hormones that control various body functions are proteins or derived from them. For example, insulin, which regulates blood sugar levels, is a protein.
• Contribution to the Immune System: They contribute to the detection and combat of dangerous intruders in the body, acting as antibodies, protecting the body from microbes and other pathogens.
• Transport and Storage: They are responsible for the transport of oxygen (such as hemoglobin) and other substances in the body. Additionally, proteins can serve as storage mediums for certain nutrients.
Therefore, proteins can be divided into two categories based on their significance in the body, structural, as they are structural components of cells, and functional, which are necessary for various body functions. Overall, we understand that protein intake is crucial for our bodies, and a balanced diet is necessary for maintaining a healthy and functional organism.
Why do we need to consume protein daily?
Through diet, we obtain essential amino acids that the body cannot produce on its own. Even those that it can produce have the characteristic of being constantly broken down and reassembled into proteins, which is why their daily intake is deemed necessary. Protein deficiency in the body can create many serious problems.
When the body starts to realize it’s not getting enough protein, it draws from its “reserves” to recycle proteins, resulting in loss of muscle mass initially and more serious issues like organ malfunction later on. External signs of deficiency may include hair loss, flaky skin, and exhaustion or lethargy due to lack of energy.
We previously saw that in order to supply our bodies with all the necessary amino acids for protein synthesis, we must also consume the 9 amino acids that the body cannot produce on its own. This is achieved through diet. However, if complete proteins can mainly be obtained from animal-based foods, what happens to people who choose a vegetarian diet? Do protein deficiencies occur in the body?
The answer is no, if a balanced diet is followed. The composition of complete proteins can also arise from a combination of foods, and they are usually called “complementary” proteins. For example, legumes provide some proteins missing from grains, and vice versa. Consuming a combination of both throughout the day provides the body with the necessary amino acids for protein synthesis.
How much protein do we need?
The European Food Safety Authority (EFSA) has established guidelines for protein intake in the diet based on scientific research. According to these guidelines, the minimum protein intake that covers the daily needs of the population is:
• For adults: 0.83 grams of protein per kilogram of body weight per day for an adult weighing about 70 kilograms. This corresponds to approximately 58 grams of protein per day.
• Pregnant and lactating women: For pregnant and lactating women, the recommended amounts are higher.
Pregnant in the 1st trimester: +1 gram/day
Pregnant in the 2nd trimester: +9 grams/day
Pregnant in the 3rd trimester: +28 grams/day
Lactating women: +19 grams/day
These amounts are recommended to support milk production and the overall health of the mother.
• Children and Adolescents: Protein needs for children and adolescents vary depending on age, weight, and activity level.
• Elderly: Although the recommended protein intake in this group of people is the same as the general population (0.83 grams/kilogram of body weight/day), research and scientific opinions in recent years suggest replacing it with at least 1 gram/kilogram. This is because protein helps prevent sarcopenia by playing a crucial role in building and maintaining muscle mass. While the reduction in muscle mass may be a natural consequence of aging, it does not mean it cannot be limited.
It is important to note that this is a general proposition, and individual needs may vary depending on lifestyle, age, gender, and requirements. For example, increased protein quantities are essential for certain groups, such as athletes, individuals following a workout program for muscle gain and maintenance, or people with specific dietary requirements and medical conditions.
In these cases, personalized advice from a specialist is important. The additional quantities of protein we consume are converted into energy. For instance, if we consume 150 grams of protein while needing 80 grams, the extra 70 grams will yield energy, providing 280 calories, as 1 gram of protein yields 4 calories.
*All texts on realgreekdairies constitute informative content aiming to inform and promote a healthy lifestyle in combination with a balanced diet. For specific cases and additional advice, it is advisable to always consult your doctor or nutritionist.
Real Greek Dairies strives to contribute to a balanced diet rich in proteins by offering a range of products, from pure goat milk, aiming to meet the needs of every group of people.
Real Greek Dairies is a member of the Hellenic Protein group.
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