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Role Of Proteins In Our Day To Day Life

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23 Aug, 2018

Proteins are macromolecules that our body needs to perform its functions. Proteins are essential for the structure, function, and regulation of various cells, tissues, and organs. They are formed of smaller units named amino acids which get attached to one another to form long chains. Combinations of 20 different types of amino acids align together to form proteins. The arrangement of amino acids determines the 3- dimensional structure and specific function of each protein.


Biological functions

Protein plays important role in our life. They build, strengthen and repair tissues of the body. They are important constituents of keratin, elastin, hormones, collagens, antibodies, enzymes, and hemoglobin.

Amino acids are the main building blocks of the protein and muscles. When protein is metabolized into the body, it fuels the muscle mass.



Our body can synthesize protein from amino acids derived from food. Some amino acids are synthesized in the body except nine amino acids. These amino acids are termed as essential amino acids that we can get from food only. These nine amino acids are histidine, lysine, leucine, isoleucine, methionine, phenylalanine, threonine, tryptophan, and valine. The food that contains all the nine essential amino acids is called complete protein foods. Good sources of protein for vegetarians are beans, chickpeas, peas, pulses, paneer, tofu, dairy products, and peanut butter. Soya bean, quinoa, and milk products are rich sources of complete proteins.

Non-vegetarians can opt for animal products like eggs, chicken, fish, milk, milk products, and meat that consist of a high proportion of proteins. Eggs, milk, and meat are good sources of complete protein.


Daily requirements

According to current studies by Harvard Health, the minimum recommended amount of protein per day is 0.8 grams per day for an average adult. However, this can change depending upon age, gender, activity level, pregnancy, etc.

According to the US Department of Agriculture (USDA), one egg, half ounce nuts or seeds, one-ounce poultry, seafood One gram of protein or carbohydrate provides 4 calories of energy. Consumption of 0.8 grams of protein per kilogram weight every day will fulfill 10 % of an average Indian person’s energy requirements. Every Indian person should take 20 to 30 grams of protein per meal.and meat or a quarter cup cooked beans or peas provide 7 grams of proteins per servings. 

Protein shakes is not recommended by scientists. Still, if you opt for protein shakes, it is recommended that protein shakes should contain more than 20 grams of protein in case you want to lose weight. It is advised to mix protein in water, non-fat milk or milk substitutes.  


Protein satisfy appetite

A meal that contains moderate protein and low carbohydrates is considered healthy. Consuming moderate protein leads the body to feel full earlier than carbs and protein is ultimately converted into glucose.

20% of protein should be taken with non-starchy vegetables or sea vegetables in a meal. Body exerts more energy to digest protein than carbohydrates thus helping you to lose weight. Diabetic patients are advised to take more protein in their diet to control glucose levels in the blood under the supervision of a nutrition expert.

Protein restrictions

When you have any disease related to kidney, especially chronic kidney disease, dietary restriction of protein is recommended. There is no evidence that dietary restriction of protein can prevent the progression of chronic kidney disease or any disease of the kidney but it can control excretion of albumin in urine. It prevents building up of urea in the blood.