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Protein is one of the essential nutrients for the body to help build muscle and other body tissues. Protein is also a good source of energy for the body during activities. Therefore, you need to meet your protein needs every day. Here are the details.
Why do you need protein?
In the body, protein is digested to be broken down into amino acids. Amino acids are needed by the body to produce important molecules in the body, such as enzymes, hormones, neurotransmitters (chemicals in the brain), and antibodies. Therefore, without adequate protein intake, your body cannot function properly.
The cognitive function of the brain can be impaired when you do not meet your daily protein needs. The reason is, the brain is one of the organs in the body that uses a lot of protein to function. Lack of protein can inhibit the production of mood regulating hormones and sharp thinking.
In addition, protein is also needed to maintain healthy hair, skin and nails. That is why protein deficiency can cause dry skin problems, dull and broken nails, changes in hair texture, and hair loss that is easier to fall out of.
When the body lacks protein, protein in the skeletal muscle will be taken slowly to meet the protein needs. Over a long period of time protein deficiency can lead to serious loss of muscle mass.
Plus, the body that is deficient in protein is unable to produce enough lipoproteins, the protein that is responsible for transporting fat. As a result, fat accumulates in the liver, which can lead to liver failure.
Here are other benefits of protein for your body:
- Replace old cells
- Transports various substances throughout the body, and helps the growth and repair of damaged cells.
How much is your daily protein requirement?
About 20% of the human body is made up of protein. Because protein is not stored in the body, you need to have sufficient protein intake every day so that it doesn't have a negative impact on your health. What needs to be understood, everyone's daily protein needs vary - depending on body weight and the type of activity that is carried out daily.
Based on the table of the Indonesian Ministry of Health's Nutrition Adequacy Rate (RDA), the standard protein adequacy rate for Indonesians is around 56-59 grams per day for women and 62-66 grams per day for men.
But specifically, here are the RDA for Protein needed based on the Regulation of the Minister of Health of the Republic of Indonesia No. 75 of 2013 concerning Recommended Nutritional Adequacy Rates for the Indonesian Nation:
- RDA for infant protein less than 6 months: 12 g
- RDA for toddlers: 18 - 35 g
- AKG boy
- Children (5-11 years): 49 - 56 g
- Youth (12 to 25 years): 62 - 72 g
- Adults (26 to 45 years): 62 - 65 g
- Elderly (41 to 65 years): 65 g
- Seniors (> 65 years): 62 g
- RDA for girls
- Children (5-11 years): 49 - 60 g
- Youth (12 to 25 years): 56 - 69 g
- Adult (26 to 45 years): 56 g
- Elderly (41 to 65 years): 56 g
- Seniors (> 65 years): 56 g
- Period of pregnancy and breastfeeding: plus 20 g of needs based on age
How, is your protein intake enough today?
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