Importance of Protein in Daily Life

What is protein?

Protein is one of the three main macronutrients along with carbohydrates and fats, which are essential for a healthy body. Protein is often called the 'building block of life'. It has a host of nutritional properties which perform various vital functions for the body in general and the organs in specific. A protein consists of amino acids linked by peptide bonds. A healthy human adult with minimal activity is recommended 0.8 g of protein intake per kg of body weight.

Health Benefits of Protein:

The metabolism of protein in humans is closely related to that of energy. The more protein one tries to include in their diet, the more energy one has to perform various daily tasks.

One of the important functions of protein in the body is growth and maintenance. Protein promotes muscle growth, bone strength, and also skin and hair health. More amount of protein is required during an illness, pregnancy and breastfeeding.

Proteins also act as chemical messengers between cells, tissues and various organs of the body. Thus, having protein in the diet is important to maintain the regular functioning of the body.

Proteins play a significant role in forming antibodies and building immunity to fight infections that invade the body at times. Without these antibodies, the body would be attacked by illnesses caused by multiplying bacteria and viruses.

Proteins also play a role in the transport of various vitamins and minerals in the body. Digested food releases essential nutrients required for the body.

Protein also induces satiety, which helps keep the stomach feeling full for a long time, aiding in weight loss.

Some proteins are fibrous in nature and provide structural integrity to various cells and tissues of the body. Proteins also help in maintaining the bodily balance of various fluids.

Food Sources of Protein:

Animal-source foods (e.g., meat, dairy products, egg, poultry, seafood, and other products) contain high quantities of protein. Plant-based foods like pulses, cereals, beans, peas, processed soy products, nuts, and seeds are also high in protein.

Both animal and plant-based proteins are excellent for health but animal products generally provide more biologically available nutrients than plant products. Additionally, protein in animal products has a higher digestibility (~ 95%) than proteins isolated from plants.

On the other hand, plant proteins are lower in saturated fats when compared to animal proteins. The most popular form of protein consumed by Indians is cottage cheese aka paneer. It is made by curdling skimmed milk and is high in protein content.

Proteins provide essential energy to the body to maintain its functioning at an optimum level. It is recommended to include protein in the daily diet in some way, shape or form. You may have eggs scrambled, boiled and poached for a nutritious start to the day. You may have eggs and meat in curry form along with boiled rice or breads for lunch. Have a protein-rich Caesar salad for dinner with chunks of boiled chicken added to the salad. Dals, beans, peas and legumes like rajma are also great sources of protein. Thus, protein can be had in a variety of ways to fulfil the body's requirements.

Shrey Mittal

(Shrey Mittal is the founder of Koshika Wellness Pvt. Ltd. A young entrepreneur, he has been working relentlessly in the field of health and wellness with his innovative range of products customised for the Indian fitness enthusiasts)