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Extract the Benefits of Protein from Various Foods

There are a variety of important and vital benefits of protein for the body, from helping the immune system, to being a material for the formation of cells and body tissues. Knowing the right source of protein will help us get these benefits. Protein is a macronutrient that the body needs in large quantities. Protein consists of a number of amino acids needed for the body to function properly. Amino acids can be grouped into two main types, namely essential amino acids and nonessential amino acids. Referred to as nonessential amino acids because they can be made by the body. In contrast, essential amino acids are amino acids that are not produced by the body and must be obtained from food. There are also groups of amino acids called conditional amino acids, which are types of amino acids that are needed at certain times, such as when you are sick or under stress.

Benefits of Protein

Protein is an important component of every cell in the body. Therefore, it is not surprising that there are so many benefits of protein for the body:
  • Required in the formation of bones, muscles, cartilage, skin, and blood.
  • Building, strengthening, and repairing or replacing body tissues. For example, keratin which strengthens hair, and collagen and elastin which support connective tissue and skin.
  • Making hormones that function helps cells send messages and coordinate the functions of cells and organs in the body.
  • Making antibodies for the immune system.
  • It is important for the growth and development of children, adolescents, to pregnant women and their fetuses.
  • Involved in muscle contractions and movements, for example actin and myosin proteins.
  • Making enzymes that function to facilitate the biochemical reactions and metabolism of the body.
  • Transporting cells or substances, for example hemoglobin which carries oxygen through the blood throughout the body.

Sources of Protein

To get the maximum benefits of protein, it would be better if the source comes from:

  • Seafood or seafood

    • Seafood has a high protein content, and is usually low in fat. Some types of seafood, such as salmon, are also rich in omega-3 fatty acids which are very good for heart health.

  • Milk, cheese, yogurt

    • Besides being a good source of protein, milk and dairy products also contain calcium and vitamin D which function to maintain bone and tooth strength, and prevent osteoporosis.

  • Meat

    • It is recommended to choose white meat (chicken, fish) without skin, rather than red meat (beef, goat). This is because red meat contains more fat.

  • Egg

    • Affordable and nutritious food. Not only high in protein, chicken eggs also contain B vitamins, folate, selenium, and choline.

  • Nuts

    • Besides being nutritious, nuts are also rich in fiber which can make us feel full longer. Soybeans are good for the heart because they can help reduce cholesterol.
Protein from animal sources is called complete protein because it contains nine essential amino acids. While vegetable protein is considered incomplete because it does not have one or more essential amino acids.

Recommended Daily Protein Intake

Daily protein needs of each person depend on gender, age, weight, activity, and general health conditions. Recommended protein intake is 0.8 grams per kilogram of body weight per day. So for people who have a body weight of 70 kg, the daily protein requirement is 56 grams. For patients with kidney failure, the intake of certain nutrients, including protein, needs to be reduced. The aim is to reduce the workload of the kidneys. If the lack of protein, the body will lose weight due to reduced muscle mass (shrinking muscles), often experience infections due to a weakened immune system, muscle fatigue, swelling in the body, a disturbance in cell growth, hair loss, diarrhea, fatty liver, anemia, to experience the condition of protein energy malnutrition, such as kwashiorkor and marasmus. Given the many benefits of protein for the body, it is recommended to eat foods with high protein content, as needed. To find out more choices of food sources of protein that fit your body's condition, you can consult with a clinical nutrition specialist.

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