Proteins are macromolecules that are essential for the proper functioning of the body. They are compounds made up of linear chains of amino acids that perform multiple functions in our body.
What are proteins?
Proteins are organic molecules composed mainly of carbon, hydrogen, oxygen and nitrogen, although they may also contain sulfur and other elements. Its structure is made up of a sequence of amino acids, which are the building blocks of proteins. There are 20 different amino acids that can be combined in various ways to create a wide variety of proteins with specific functions in the body.
Functions of proteins in the body
Proteins play multiple roles in the human body. Some of its most important functions are:
- Structural: Proteins are part of structures such as muscles, bones, skin and other tissues. Keratin, for example, is a protein that gives resistance to hair and nails.
- Enzymatic: Many proteins act as enzymes, catalysts that facilitate and regulate chemical reactions in the body. organism.
- Defensive: Proteins such as antibodies are part of the immune system and help defend the body against pathogens.
- Regulation : Some proteins regulate biological processes such as metabolism, cell division and response to external stimuli.
Importance of proteins in the diet
A A balanced and varied diet is essential to guarantee an adequate supply of proteins to the body. Protein is found in foods of animal and plant origin, and it is important to consume high-quality protein sources that contain all the essential amino acids that the body cannot produce on its own.
Benefits of consuming enough protein
Adequate protein consumption provides various health benefits, including:
- Tissue development and repair: Proteins They are essential for the formation of new tissues and the repair of damaged cells.
- Maintenance of muscle mass: An adequate intake of protein is important to preserve muscle mass, especially in active or athletic people.
- Feeling of satiety: Proteins help maintain the feeling of satiety, which can help control body weight.
- Immune function: Some proteins are essential for the optimal functioning of the immune system and defense against diseases.
Recommendations for adequate protein intake
Daily protein recommendations may vary depending on age, gender, physical activity level and other individual factors. In general, it is recommended that proteins represent approximately 15-25% of the total calories consumed for the day. Some guidelines to ensure adequate protein intake include:
Recommended sources of protein
To obtain quality protein, foods such as:
- Lean meats: Chicken, turkey, lean pork, beef.
- Fish and shellfish: Salmon, tuna, shrimp, mussels.
- Eggs: A good source of high-quality protein.
- Dairy: Milk, yogurt, cheese, preferably low fat .
- Legumes and nuts: Lentils, chickpeas, almonds, walnuts.
- Soy products: Tofu, tempeh, soy milk.
Balance between animal and vegetable proteins
It is advisable to combine animal and vegetable protein sources to obtain a wide variety of nutrients. Vegetable proteins are usually low in saturated fat and cholesterol, and also provide fiber and other nutrients beneficial to health.
Distribution of protein throughout the day
It is beneficial to distribute the Consumption of protein in a balanced way throughout the day, including protein in each main meal. This facilitates the synthesis of muscle proteins and optimizes the use of amino acids by the body.
Consequences of protein deficiency or excess
Both protein deficiency and excess can have negative consequences for health:
Protein deficiency
Lack of protein in the diet can lead to disorders such as:
- Delay in growth and development in children.
- Loss of muscle mass and weakness in adults.
- Delayed wound healing and enzyme production.
- Increased risk of infections due to a weakened immune system.
Excess protein
On the other hand, excessive protein consumption can also lead to health problems, such as:
- Accumulation of toxic substances in the body due to protein metabolism.
- Increased kidney load, which can be harmful in people with kidney disease.
- Imbalance of nutrients if protein intake is prioritized over other food groups.
- Possible increased risk of cardiovascular diseases if saturated proteins are consumed in excess.
Conclusions
Proteins are essential nutrients for the proper functioning of the body, participating in vital processes such as tissue formation, muscle maintenance, immune defense and the regulation of biological functions. It is important to consume quality proteins in adequate quantities through a balanced diet that combines animal and plant sources. Both deficiency and excess of protein can have negative effects on health, so it is advisable to maintain a balance in your intake.