I have always believed that protein stands out as a cornerstone for our well-being. It is the driving force for our good health, affecting everything from the strength of our muscles to the resilience of our immune systems. Let us understand the indispensable role of protein in our diets, highlighting its impact on our daily routines, and its multifaceted benefits.
Protein: The building blocks of life
Proteins are often hailed as the building blocks of life, a statement supported by their pervasive role in the body's structure and function. Every cell in the human body contains protein, underscoring its critical role in building and repairing tissues. Beyond its structural functions, protein contributes to the beauty and strength of our hair (hair comprises 92-93 per cent protein), the elasticity of our skin, and the robustness of our muscles. Proteins have an important role in our gut health, all the gastric juices, enzyme are protein based. Many researchers support and highlight the importance of dietary protein for muscle health, metabolic function and hormonal health.
Furthermore, haemoglobin, which transports oxygen in our blood to support physical activity, is a protein. If you have iron deficiency then you can measure iron in your blood to check if you are deficient but when it comes to checking for protein deficiency, it’s the symptoms that tells you if you are deficient or no, for example hair fall can be due to low iron or low protein in your diet.
A pillar of immunity
Our immune system's ability to fend off invaders and keep us healthy is profoundly influenced by protein. Antibodies, crucial warriors in our immune defence, are made of protein. So, if you tend to fall sick very often, get cold, cough, fever then your antibodies are affected. A protein-rich diet ensures a well-equipped immune army, ready to protect the body from pathogens.
Muscle strength and mobility
If you are complaining of muscle aches and pain then remember that the role of protein in maintaining muscle strength and enhancing mobility cannot be overstated. Protein supplies the amino acids necessary for muscle repair and growth, especially critical after exercise. Your body will utilise your muscle to give you energy in absence of protein in your diet. Joint pains like knee pain, back pain are all associated. Studies, including those published in the journal, Nutrients, have shown that increased protein intake is associated with improved muscle mass, strength, and functional performance in various populations. Increase/adequate protein are required during pregnancy for growth of foetal tissues, elderly who have low muscle mass, prolonged illness which has caused muscle loss and also for athletes.
The risks of protein deficiency
A diet deficient in protein can have deleterious effects on health. Symptoms of protein deficiency include muscle wasting, weakened immunity, gut issues due to low quality of certain gastric enzymes and juices and significant hair fall. Lower muscle mass has been associated with impaired glucose metabolism which may increase the risk of diabetes. Lower intake of protein in the diet may cause These manifestations of low protein intake underscore the nutrient's critical role in muscle maintenance, immune function, and even hair strength. Studies, such as those appearing in the Clinical Nutrition Journal, have linked protein malnutrition to increased morbidity and mortality rates due to its impact on muscle mass and immune response.
Risks of overconsumption of protein
A healthy individual needs about 0.8gm/kg of protein; people need different amounts of protein depending on their lifestyle, activity, diseases and phases of life. Excess protein intake can also be harmful and affect our kidneys, eating excess protein can cause bloating gas, acidity as protein is difficult to digest and may cause body odour as seen in keto diets. Excess protein intake is also associated with obesity. Hence one must consult an expert regarding one’s protein requirement.
Sources of protein
Dietary choices greatly influence our protein intake. For vegetarians, dahi (yogurt), paneer (cottage cheese), curd, milk, are first class protein whereas lentils, soya products are second class protein that has some form of carbs. These foods offer a plethora of options to meet daily protein requirements while also providing other essential nutrients like calcium, iron and B vitamins. Nuts on the other hand have moderate protein and more fat. Non-vegetarians can derive their protein from chicken, fish, eggs and other meats, all of which are high-quality protein sources and also contain fat. Fish, for instance, not only provides protein but also omega-3 fatty acids beneficial for heart health, as highlighted in research published in the Journal of the American Heart Association.
Protein and metabolism
Incorporating adequate protein into one's diet not only supports muscle health but can also enhance the body's fat-burning capacity. Protein has a higher thermic effect than fats or carbohydrates, meaning it boosts metabolism more after consumption. This effect, combined with protein's role in muscle building, can contribute to more efficient fat loss and weight management, as discussed in the International Journal of Obesity.
The relationship between protein intake and our daily routines is intricate and impactful. Protein's roles, from serving as the building blocks of our bodies to bolstering our immune systems and supporting our metabolic health, underscore its importance in a balanced diet. Ensuring adequate protein intake is vital for maintaining health and enhancing quality of life. It remains clear that this nutrient is indispensable in our quest for optimal health and well-being.
– The writer is a Mumbai-based nutritionist