Proteins: The Nutrients Our Bodies Need Most for Optimal Function

Proteins are essential macronutrients, with a vital role for the body. They are involved in various vital functions, such as building and repairing tissues, supporting the immune system, and storing energy. Thus, the daily intake of proteins, from various food sources, is essential for the proper functioning of our body and, above all, for maintaining optimal health.

Proteins: Essential Macronutrients with a Vital Role for the Body

These large and complex organic molecules are also called the “building blocks” of life. Chemically speaking, proteins are long chains of amino acids connected to each other.

Examples of Proteins: What Are They, Really?

Proteins are essential organic macromolecules for the body, formed from smaller units called amino acids. There are 20 different amino acids that can be combined in various ways to form a wide range of proteins. The human body needs all 20 to function correctly, and insufficient protein intake can lead to a series of health problems.

The Most Well-Known Proteins

You’ve surely heard of insulin: this is a protein produced by the pancreas that regulates blood sugar levels. Collagen is another protein, present in bones, skin, and tendons, which provides connective tissues with structure and strength. Similarly, keratin, found in hair, nails, and skin, is a tough protein that protects these external tissues. You’ve also certainly heard of hemoglobin: the protein in red blood cells that transports oxygen from the lungs to the tissues. Amylase, found in saliva and the pancreas, breaks down starch into simple sugars to be used as energy.

These are just a few examples. It is estimated that there are over 100,000 different types of proteins in the body, each with a unique structure and function. This extraordinary diversity allows our body to perform a variety of functions essential for survival and well-being.

Types of Natural Proteins in the Body

Natural proteins are those found in the body and those we obtain from our diet. They can be primarily classified by their origin, into animal proteins (from meat, eggs, dairy products, fish) and plant proteins.

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Based on their function in the body, proteins can be grouped as follows:

• Antibodies: these are specialized proteins that defend the body against antigens (foreign invaders). They circulate through the blood, help the immune system, and neutralize bacteria, viruses, and other foreign elements.

• Contractile proteins: these are responsible for muscle contraction and enabling movement. Actin filaments are the main component of the contractile network in muscle cells.

• Enzymes. They act as catalysts for chemical reactions in cells, allowing the body to synthesize essential substances for life (other proteins, nucleic acids, carbohydrates, and lipids) or to transform them into other substances. Life without enzymes would not be possible.

• Storage proteins: these proteins store amino acids for times when the body will need them.

• Transport proteins or those that transfer molecules from one part of the body to another. For example, hemoglobin is a respiratory protein that acts as an oxygen transporter in the blood, carrying it from the lungs to organs and tissues.

• Protein hormones are chemical messengers that help coordinate certain body functions. We are referring here, for example, to growth factors, testosterone, and cortisol.

• Structural proteins: this category includes a large number of proteins that maintain and protect the structure of the animal body. The best-known example is collagen, present in bones, cells, and skin.

Each category of protein has a very specific role in the body; therefore, it is important to ensure we have a complete intake.

Protein-Rich Foods: The Best Sources for the Body

Proteins can be found in various foods, both of animal and plant origin, so regardless of your diet, you can identify protein sources to incorporate into your diet.

What foods contain significant amounts of protein?

The best sources of protein are:

• meat (beef, pork, chicken, and turkey);
• fish and seafood;
• eggs (chicken, duck, ostrich, and other birds);
• dairy products (milk, cheese, yogurt, and kefir);
• legumes (beans, lentils, chickpeas, peas, and soy);
• whole grains (brown rice, quinoa, oats, and buckwheat);
• nuts and seeds (almonds, walnuts, cashews, sunflower seeds, pumpkin seeds, and flax seeds).

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Aronia powder is an organic product, rich in fiber, which can help combat obesity and heart disease. One of its most important benefits is regulating cholesterol and gastric juice. Aronia is a bitter superfruit, beneficial in over 100 conditions and up to 15 times richer in antioxidants than blueberries or pomegranates. Aronia powder has an impressive concentration of polyphenols from the pomace, with an intake up to 60% higher than in the fruit. Both fiber and protein are essential nutrients for a balanced diet and overall well-being. Adequate intake of both sources is important for maintaining healthy digestion, supporting bodily functions, and reducing the risk of chronic diseases.

It is important to mention that animal proteins are considered complete proteins because they contain all nine essential amino acids, which the body cannot produce on its own.

Plant proteins are often considered incomplete proteins because they may lack one or more essential amino acids. However, by combining different sources of plant proteins, we can obtain all the essential amino acids the body needs, exclusively from plant-based foods.

Other sources of protein, although with a lower content, include:

• vegetables such as broccoli, tomatoes, spinach (less than 10g per 100g);
• fruits such as bananas or oranges;
• low-fat dairy products: skim milk, low-fat cottage cheese, low-fat fermented cream.

Although these foods are low in protein, they remain a valuable part of a balanced diet and offer a variety of other important nutrients, including fiber, vitamins, minerals, and antioxidants.

Combining these low-protein sources with higher-protein sources, such as meat, fish, eggs, legumes, nuts, and seeds, can help ensure adequate protein intake for overall well-being.

Proteins in Foods: Why Do We Need Proteins?

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The role of proteins in the body involves fulfilling several vital functions, including:

1. Building and repairing tissues. Proteins are the fundamental components of cells and tissues throughout the body. They are essential for the growth, repair, and maintenance of muscles, bones, skin, hair, and other tissues.
2. Production of enzymes and hormones. Proteins act as enzymes, catalyzing chemical reactions within cells. They are also involved in the production of hormones, which regulate various bodily functions, such as metabolism, growth, and reproduction.
3. Transport of nutrients and molecules. Nutrients, oxygen, and other essential molecules are transported by proteins through the blood and lymphatic system to reach cells throughout the body.
4. Support of the immune system. Antibodies and white blood cells also play a crucial role in defending the body against infections and diseases.
5. Energy storage. Some proteins can be stored in the liver and muscles as an energy source in case of need.

From building tissues to speeding up chemical reactions, proteins are fundamental elements of life, and their universe is fascinating, with many more discoveries to be made.

Proteins in Foods: Benefits of Adequate Protein Intake

Adequate protein intake offers numerous benefits for the body, contributing to the maintenance of health and overall well-being.

• Sufficient protein intake is crucial to support muscle growth in childhood and adolescence, as well as to maintain muscle mass and strength as we age.
• Proteins play an important role in maintaining bone mineral density and preventing osteoporosis. Adequate protein consumption can also help reduce the risk of fractures and keep bones strong in the long term.
• Collagen and keratin are essential components of skin, hair, and nails. Sufficient intake will help maintain elastic and hydrated skin, promote strong and healthy hair growth, and keep nails strong and flexible.
• Immune function: adequate protein intake can help strengthen the immune system and reduce the risk of illness.
• Proteins play an important role in muscle recovery after intense physical exercise and contribute to increased muscle mass and strength. Thus, they are essential for performance athletes and those who train frequently.

Proteins: Advantages and Disadvantages of Adequate vs. Insufficient Intake

Proteins can help increase feelings of fullness after a meal, reducing appetite and the potential for overeating. This is beneficial for weight management and maintaining a healthy physique. Also, although not a primary energy source, proteins can be metabolized to produce energy in case of carbohydrate or fat deficit. Sufficient protein intake can help maintain energy levels throughout the day. Last but not least, proteins are essential for the wound healing process, as they contribute to the formation of new tissue and the repair of damaged skin.

The list of advantages can continue, but it is equally important to understand the disadvantages of insufficient protein intake. Firstly, it can lead to muscle weakness, fatigue, and loss of muscle mass. Furthermore, skin and hair problems may arise, the immune system may be unable to cope with environmental challenges, and wound healing may be slow.

On the other hand, excessive protein intake can put a strain on the kidneys and lead to dehydration. It can also contribute to increased levels of LDL (“bad”) cholesterol and an increased risk of cardiovascular disease.

Thus, without exceeding optimal levels, as problems can arise from there, sufficient protein intake is necessary for well-being and optimal quality of life, and it is important to ensure we achieve it through a balanced diet.

How Much Protein Do We Need Daily, and How Can We Ensure We Incorporate It into Our Diet?

The recommended daily protein intake varies depending on age, sex, activity level, and general health status. In general, a daily intake of 0.8 grams of protein per kilogram of body weight is recommended for healthy adults.

Physically active individuals or those suffering from certain medical conditions may require a higher protein intake:

• The recommended protein intake for physically active individuals is approximately 1.2-1.7 grams of protein per kilogram of body weight.
• Athletes who train intensively may need an even higher protein intake, up to 2 grams per kilogram of body weight.
• As we age, our body loses its ability to absorb and utilize proteins efficiently. Therefore, older adults may need a protein intake of 1-1.2 grams per kilogram of body weight each day to maintain muscle mass and prevent frailty.
• Certain medical conditions can increase protein needs. For example, individuals with burns, injuries, or infections may require higher protein intake to support healing. Similarly, individuals with kidney or liver disease may require a personalized protein intake under medical supervision.

It is important to remember that individual protein needs vary depending on a number of factors, including body weight, physical activity level, general health status, and body composition. Therefore, it would be best to consult a doctor or nutritionist to determine the optimal protein intake for your specific needs.

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Protein-Rich Meals

To obtain protein-rich meals, we need to combine foods with the highest intake when preparing them. Thus, we can include dishes like the following in our daily menu:

• Baked chicken with sweet potatoes and broccoli. This dish is an excellent source of lean protein from chicken, complex carbohydrates from sweet potatoes, and fiber from broccoli.
• Salmon salad with quinoa and avocado.
• Lentils with vegetables. Lentils are an excellent source of plant-based protein, and vegetables add fiber, vitamins, and minerals.
• Black bean soup.
• Tofu scramble with vegetables. Tofu is a versatile, soy-based food that can be used as an egg substitute. This dish is an excellent source of plant-based protein and can be customized with your favorite vegetables.

• Quinoa bowl with roasted chickpeas and vegetables. Quinoa is a complete, plant-based protein, and roasted chickpeas add extra protein and texture. Vegetables provide fiber, vitamins, and minerals. And to complete your antioxidant intake, you can also add 2-3 teaspoons of aronia powder to your dishes.
• Roasted almonds with Greek yogurt and berries. Almonds are an excellent source of plant-based protein and healthy fats, while Greek yogurt is a good source of protein and calcium. Berries add natural sweetness and fiber.

These are just a few examples; the possibilities are practically endless. With a little creativity, you can easily and quickly create delicious, nutritious, and protein-rich meals.

The complexity and diversity of proteins are essential for human life. Each type of protein plays a vital role in maintaining health and normal bodily functions. The choice of suitable sources depends on individual needs and preferences. What matters is that the intake is sufficient so that our body is in the best shape, healthy and full of energy, ready to face any challenge.

Medical references:

https://www.webmd.com/food-recipes/protein

https://www.healthdirect.gov.au/protein

https://www.healthline.com/nutrition/whey-vs-plant-protein

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