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Proteins are amino acids and considered as the building blocks of our body, which work as a fuel source in the human body. Sources of protein are both animals and plants, but we can also get proteins from dairy products. Proteins are complex compounds that play a vital role in building the cells of the body for structure formation and functional maintenance. Amino acids are natural element present in our skin cells which provides 4Kcal per gram energy. Amino acids work as conductors, orchestrating an incredibly complex “concert” that allows our skin to remain hydrated and stay thrived.
Moreover, there are various types of proteins beneficial for our health; some can be taken from the nutrition while others are obtained from the human body. Figure summarizes the essential and non-essential amino acids as follows:
Essential types of Proteins are shown below:
These are the essential proteins which we can consume it from various sources:
- Phenylalanine is utilized as the precursor for neurotransmitters.
- Valine can be utilized for muscle growth and energy production.
- Threonine is a principal part of structural proteins. It helps with metabolizing fat and aids with the immune function.
- Tryptophan balances the nitrogen, and helps in the regulation of the appetite, sleep and promotes a good mood.
- Methionine is the detoxifying agent that plays a vital role in boosting metabolism. Moreover, it undergoes the absorption of selenium and zinc as these are essential elements for our health.
- Leucine helps to maintain the blood sugar levels and also in wound healing tissue repair and production of the growth hormones.
- Isoleucine is most important for the immune function and production of hemoglobin and energy.
- Lysine protein helps in calcium absorption and immune function as well as energy production.
- Histamine helps in the sleep cycle and helps indigestion.
Protein consumption and Health Benefits
Proteins are available in different forms; you can get more at opportuniteas which contains the several health benefits as per the consumption depicted as below:
1. Promotes better Mood and Sleep
Mood and sleep can be better maintained by the serotonin, i.e. neurotransmitter. If the levels of the serotonin are decreased, it causes depression and brutal mood swings and our several body organs are influenced, for instance, intestine and brain. It is found that when the level of the tryptophan is low in our body, it causes anxiety and tension. Tryptophan protein helps to overcome the issues and promotes proper brain functioning by maintaining a good mood and sleep. Moreover, taking one gram improves the capability of learning and memory performances.
2. Boost Exercise Performance and Promotes Weight Loss
Proteins regulate muscle recovery after the athletic exercise and maintain the overall performance and help in weight loss. It can be taken for 12 weeks, where 4 grams per day of leucine improves the strength in untrained peoples as well.
3. Can Prevent Muscle Loss
Muscle weakness or loss is common among adults because loss comes with age. The leucine protein activates the body to synthesis the muscle protein. It has been shown that with the leucine protein intake, muscle damage decreases, which may help reduce the length and severity of DOMS. Fifteen grams of mixed muscle proteins maintain muscle protein synthesis. Additionally, essential supplements can also be taken daily bases.
4. Immune benefits
A group of proteins forms antibodies in your body. These are necessary to fight any infection which might have invaded the body. Antibodies often immobilize the infectious antigens and then help the body to fight against the disease. Certain proteins transport substances from one part of the body to another. Hemoglobin is the most important example of this type of protein. It helps to circulate oxygen throughout your body. These proteins include keratin and elastin, which help form the connective framework of certain structures in your body. Keratin is a structural protein that is found in your skin, hair, and nails. Collagen is the most abundant protein in your body and is the structural protein of your bones, tendons, ligaments, and skin.
5. Food Sources and Recommended Intake
Daily intake of the essential protein from the diet is the most important, and it takes the form the protein-rich foods. Consumption on the daily bases for 1KG of body weight is listed below:
- Histidine: 14 mg
- Isoleucine: 19 mg
- Leucine: 42 mg
- Lysine: 38 mg
- Methionine (+ the non-essential amino acid cysteine): 19 mg
- Phenylalanine (+ the non-essential amino acid tyrosine): 33 mg
- Threonine: 20 mg
- Tryptophan: 5 mg
- Valine: 24 mg
Some foods that completely fulfill the need of protein are:
- Dairy products
The foods listed above are protein-filled, while, nuts, seeds, grains, beans, vegetables are known as incomplete proteins. For instance, QUINOA is a type of soya bean which contains all nine essential amino acids, so the consumption of such food fulfills the daily needs.
Seafood: Seafood is usually low in fats that are good for our health because it contains omega-3 fatty acids. Fishes are one of the rich sources of proteins.
Meat: Lean protein can only be found in poultry white meat; however, if you prefer some fat then dark meat is also good. Just remove the skin because it contains a considerable amount of fat.
Milk, Cheese, and Yogurt
Yogurt, cheese, and milk are the fortified sources of not only protein but vitamin D and calcium as well. Just take care not to have osteoporosis by choosing the low fat or skim dairy.
An egg a day can make most of your protein needs. Moreover, an egg is the least expensive protein form to take on a daily basis.