Every cell of the human body relies on protein for growth, maintenance, and repair. Enzymes, an important group of proteins, also play a role in food digestion, triggering energy release, producing hormones and antibodies, and in excreting waste.
Protein is composed of amino acids, which are themselves composed of carbon, hydrogen, oxygen, and nitrogen: the four elements of life. Protein molecules consist of various arrangements of amino acid units, each with a specific function. For example, collagen makes hair and skin strong and elastic, and haemoglobin is an oxygen-binding protein in the blood.
Although the human body can make many of the amino acids itself, eight of them can be obtained only from food. Food sources of protein are divided into two categories: high-quality sources provide complete protein, and low-quality sources have only some of the amino acids. However, combining low-quality sources can supply complete protein.
Meat, poultry, fish, eggs, and soy beans are classed as high-quality sources of protein; nuts, legumes, bread, rice, and potatoes are considered low-quality sources.
Males typically need 55g (2 ounces) of protein per day, and females typically need about 45g (1.5 ounces) per day. Two servings of a plant-based protein, or one serving of an animal protein provides these needs.
In the West, consuming too much protein is more of a concern than consuming too little. The body cannot store the excess protein that we consume, so the liver converts it to glucose. This process puts a lot of undue strain on the liver and kidneys, and can lead to acidic urine. High-protein foods are also typically high in calories and fats, thus too much can also cause unwanted weight gain.
Enjoy a healthier you.
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