Protein, an important nutrient that the body needs to stay healthy

Protein is one of the nutrients needed for metabolism and body health. This one nutrient can be obtained from food, either from animal or vegetable sources (derived from plants). If you lack these nutrients, your body gets sick easily. What is the function of this substance? And from what foods can this one nutrient be obtained?

What is the function of protein?

These nutrients function to build cells and tissues in the body. In addition, these nutrients play a role in boosting the immune system, repairing damaged cells, and are found in various parts of the body, such as skin, bones, muscles and hair.

These nutrients are also responsible for producing enzymes and hormones that are used to maintain body functions in order to stay healthy and not get sick easily.

When these nutrients enter the body, they will be digested and broken down into amino acids. Actually, amino acids can be produced by the body itself without the need for food to enter. Amino acids that are produced by the body are called non-essential amino acids. So, why do humans still have to eat foods that contain protein?

Although it can produce its own amino acids, the body also needs other types of amino acids that cannot be produced by the body. These amino acids are called essential amino acids. Where do essential amino acids come from? From the consumption of foods containing animal and vegetable protein.

Where can these nutrients be obtained?

Animal food sources

The amino acids in animal protein are complete essential amino acids, and their structure is almost similar to the amino acids in the body. Meanwhile, foods containing vegetable protein do not have as complete essential amino acids as amino acids from animal protein. That is why, the better absorption values of amino acids are those that come from animal food sources. What animal-based foods do you eat well?

1. Chicken eggs

Eggs are a source of animal foods that contain vitamins, minerals, healthy fats, antioxidants. One chicken egg contains 6 grams of protein and 78 calories.

2. Lean chicken and beef

Chicken breast is very easy to cook, provided you can cook it properly. The protein content contained in 1 skinless chicken breast is 53 grams and 22 beef.

3. Cottage cheese

Cottage cheese is a type of cheese made from cow's milk and tends to be very low in fat and calories. This cheese contains calcium, phosphorus, selenium, vitamin B12, vitamin B2 and various other nutrients. A cup of cottage cheese with 2% fat provides 27 grams of protein and 194 calories.

4 Yogurt and milk

Yogurt and milk are foods that taste delicious, have a soft texture, and are rich in nutrients. Yogurt weighing 170 grams contains 17 grams of protein and 100 calories. Meanwhile, a cup of milk with 1 percent fat contains 8 grams of protein.

5. Tuna

Tuna fish has low fat and calories so it is good to eat. Like other fish, tuna contains nutrients that are rich in omega-3 fats. In 1 ounce of tuna contains 30 grams of protein and 157 calories.

Vegetable food sources

No less than food sources obtained from animals, protein sources from plants such as soybeans, red beans, and various other legumes are also considered capable of reducing the risk of developing type 2 diabetes mellitus, maintaining body weight, and reducing the risk of disease. heart. Where can these nutrients come from?

1. Almonds

Almonds are one of the most popular types of nuts because they contain important nutrients including fiber, vitamin E, manganese and magnesium. The protein content in almonds is 6 grams per 1 ounce.

2. Wheat

Wheat is also one of the healthiest foods because it contains lots of good fiber, magnesium, manganese, vitamin B1 and several other nutrients. The protein content contained in raw wheat is 13 grams and 303 calories.

3. Lentils

Lentils are a nutritious food source, each cup containing 18 grams of protein, providing an intake of 230 calories. Additionally, lentils are a good source of fiber and minerals such as iron, phosphorus, thiamin, and folate.

4. Broccoli

Broccoli is a vegetable that contains 2.8 grams of protein in each cup. In addition, broccoli is rich in vitamins C and K which can reduce the risk of cancer.

What happens when the body lacks protein?

As explained above, this macronutrient has many benefits for the body. If the body is deficient in this substance, as a result, it becomes easy to get sick. Here are some of the things that could happen:

1. Hair, skin, and nails are easily brittle

These nutrients play a role in maintaining healthy hair, skin and nails. That is why, deficiency of these nutrients can cause dry skin problems, dull and broken nails, changes in hair texture, and hair that is easier to fall out.

2. Get sick easily

White blood cells are responsible for the body's immune defense force. When the body is deficient in protein, the production of white blood cells will also decrease. As a result, the body will be more prone to illness due to infection with germs and viruses that carry disease.

3. More easily hungry

When you don't get enough protein, it makes it easier for you to feel hungry. Hunger is the body's natural instinct to remind you to meet nutritional intake. Easily hungry in the end, often not realizing it can lead to obesity.

4. There is edema

Edema is a buildup of fluid in the tissues and cavities of the body, causing swelling. This happens because the protein that is supposed to help regulate and maintain fluid balance in the body is not available. This swelling often occurs in the stomach, hands, ankles, and feet.

5. Sick easily and heal from wounds for a long time

Reporting from Women's Health, Dr. Blantner states that protein is needed to build all the compounds in the immune system. Therefore, if the amount of these nutrients is not sufficient, the body becomes weak to fight foreign substances and is susceptible to viruses or bacteria. An example is being susceptible to flu.

Lack of this substance will also decrease the number of new white blood cells. When an injury occurs, the body needs these nutrients to heal and rebuild damaged cells, tissue, and new skin. Lack of this substance will make the wound take longer to heal.