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Proteins

Proteins are used to:
- develop and repair tissues
- carry oxygen and nutrients
- manufacture enzymes and hormones
- help maintain normal pH and fluid balance

What is protein? Proteins are a group of highly complex organic compounds that are present in all cells. They are made up from various combinations of amino acids. Complete proteins contain the 9 essential amino acids your body can't produce by itself, so they must be obtained through eating protein-rich foods.

The daily requirement of protein for every single individual is different depending on his or her level of activity, percent of body fat, and weight. The higher your activity level, the more you will need to increase your dietary protein intake to repair and rebuild muscle. To know your exact protein needs, consult with your doctor or nutritionist. They can measure your fat to lean body mass ratio. The average person with a standard level of activity needs 2-3 servings (6-7 ounces) of protein each day. Athletes in endurance sports, and weight lifters, need 3-4 servings a day.

You can easily find sources of proteins from our daily food consumption, be it from plants or animals. Meat, fish, and poultry are all excellent sources of protein. However, meat contains high amount of fat. Choose lean meats to reduce the amount of total fat, saturated fat, and cholesterol in your diet. Other high protein foods include; eggs, tofu, dairy products, nuts, beans, and peas. Whole grains, particularly brown rice and oatmeal, are also good sources of protein and energy. Low-fat dairy products such as skim milk, low-fat cheese, yoghurt, and cottage cheese are also good sources of protein.

Those with thinning hair and too many wrinkles for your age may lack of protein. One special protein, collagen, is crucial for the maintenance of elastic skin and strong bones, and teeth. Collagen is the cement that holds together the cells in various organs and tissues. If you have insufficient amounts of collagen in your body, the muscle in the area of your arms and legs will tend to be saggy. Consume proper amount of protein to avoid this, especially when you have just recovered from any sort of sickness. During the recovery period, the level of protein in your body will be at the lowest level.

Other indications that show the lack of protein in your body will puffiness under the eyes, especially in the morning. Split, extremely thin nails can mark a protein deficiency as well. When your body is weak and it becomes easy to fall sick, that is another sign of a deficiency in protein.

Keep in mind that a high-protein diet along with light routine exercises may improve your overall health and well-being. Your health is in your hands and all you have to do is pay a little more attention to what you eat in order to make your life healthier and happier.

Please also see the following articles:

• Whey Protein

Keep healthy!!!

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