Proteins are essential for life processes. They play an important role in human body. They are one of the building blocks of body tissues. The main source of protein is our diet. We eat protein from animal and plants. Our bodies can synthesizes some of them amino acids, but many of them must be obtained from the diet.Protein is also be used as energy source if there is a shortage of carbohydrate and fat. Protein is important for all the cell in the body.Hair nails are mostly made of protein.our body uses protein to build and repair tissues. Along with fat and carbohydrates,protein is a macronutrient,meaning that the body needs relatively large amount of it.whereas vitamins and mineral are micronutrient which are needed in only small quantities.unlike fat and carbohydrates,the bodt does not store protein,and therefore has no reservoir to draw on when it needs a new supply.
The important functions of proteins are:
- To provide amino acids for the formation of tissue during growth.
- To provide the blood proteins this carries oxygen to the cell.
- To provide amino acids for the formation of enzymes facilitate every chemical reaction.
- Many of the hormones are protein which play important role in our body.
- To provide amino acids for the growth of foetus in pregnancy and for the production of milk proteins during lactation.
Animal based foods are excellent sorces of protein, such as fish,meat chicken,eggs,milk,and milk product.oil seeds are also rich sources of proteins in the developing countries. It is best choice to select high biological value proteins foods with low saturated fats.
1.High protein foods include red meats,poultry,eggs,fish,nuts,seeds,cherese,yogurt,and beans,milk and milk product,nuts,soyabeans.
- Medium protein foods include rice, wheat, oats, millet, barley, lentils.
- Low proteins foods include fruits, vegetables, and juices,
How many protein should we eat everyday?
We all need a different level of protein based on our exact needs. For example,your body weight,age,height,gender and level of activity or exercise.
|AGE GROUP||PROTEIN ALLOWENCE|
|Infants(3-12 months)||1.3-1.5g/kg body weight/day|
|Children(1-9 years)||1.3-1.8g/kg body weight/day.
|Teenage boys||0.9-1.24g/kg body weight/day.
|Adult men & woman||1.00 g/kg body weight/day.
|Pregnant woman||1 g/kg body weight/day + 14g.
|Lactating woman||1 g/kg body weight/day + 25g.
Protein are necessary for the growth and repair of tissues.Protein deficiencies occur due to many causes.Protein deficiency causes
- Delayed wound healing.
- Protein energy mal nutrition.
- Proteins need to be cooked, but not overcooked.
- Avoid all pork products, although they are nutritious.Most can contain parasite cysts or eggs,even when well cooked.
- Too much protein causes toxicity of the liver and kidneys, excess production of proteinaceous toxins in the colon,evidence by foul smelling stools. Too little protein in the diet can cause weight gain or loss and severe mal nutrition.