Protein Power: How This Nutrient Shapes Your Body, Skin, and Hair
What is Protein
Proteins are complex, huge molecules that are vital to the structure,
function, and regulation of the body’s tissues and organs. Proteins are
comprised of long chains of smaller units, called amino acids, and there are 20
different amino acids. The amino acids can be arranged in numerous different
ways to create different proteins. The order of the amino acids (the sequence)
creates its unique 3-dimensional shape that gives it its specific function. The
amino acids are encoded by our DNA in our genes.
Proteins are involved in nearly every process in the body. They are responsible
for building and repairing the body’s tissues like skin, muscles, and organs.
Proteins are also responsible for the formation of enzymes that facilitate
chemical reactions, act as hormones like insulin, and immune system antibodies.
They are also responsible for the transportation of molecules in the form of
proteins like hemoglobin responsible for transporting oxygen in blood.
Proteins provide energy, 4 calories of energy per gram, however, that is not
their primary role. They are primarily the body's building blocks, and the
agents that stabilize all the body's processes. Due to their structure,
composition and functions, proteins are critical for health and life.
Sources of Protein:
Animal sources: Meat, fish, eggs, dairy
Plant sources: beans, lentils, nuts,
tofu, quinoa, soy
Protein is a macronutrient and made up of amino acids, the building blocks
of life. Protein plays a critical role in:
• Muscle growth & repair: Muscle Strength & Recovery Helps athletes
and fitness enthusiasts grow muscle
• Enzyme & hormone production
• Immune system health
• Healthy skin, hair, and nails Healthy Skin & Hair Includes keratin and
collagen based proteins improve
• Transporting nutrients in the body Strong Immunity - Antibodies are made up
of proteins
• Weight Management - Keeps you full so cravings are reduced
What Can Happen if You Don't Have Enough Protein?
Not consuming enough protein can cause some serious medical issues. One of the
earliest signs will be muscle loss. When the body needs essential amino acids
for critical bodily processes, it will go after muscle tissue before anything
else. This muscle loss can result in muscle weakness and decline in strength
and power, especially in older adults. A serious consequence of inadequate
protein intake is a decline in immune function. Since the body needs protein to
produce antibodies and immune cells, insufficient protein will lead to frequent
infections, delayed healing, and a poor immune system response.
Protein deficiency can also affect your outward appearance. When our body is
deprived of adequate protein, our hair may grow thin or fall out, we may have
brittle nails, and our skin may become dry, scaling, or fissured (cracking).
These changes are a result of the lack of structural proteins (keratin,
elastin, and collagen) needed to keep our skin, hair, and nails healthy.
Individuals who are low in protein intake also experience fatigue, low stamina,
and decreased energy levels because their cellular structure has a difficult
time repairing and regenerating.
Edema, or swelling, is another important symptom of protein deficiency. Edema
occurs when low albumin levels in the bloodstream (albumin is a protein found
in blood) compromises the body's ability to pull fluid into the bloodstream,
resulting in fluid leaking into surrounding tissues. In a person who is protein
deficient, you will commonly see edema in their feet, legs, or hands. Severe
cases of malnutrition such as kwashiorkor display high levels of edema. To
mitigate these risks, be sure to eat a balanced diet that is sufficiently full
of animal and plant protein. As a rule of thumb, the daily recommended
allowance for protein is approximately 0.8 grams per kilogram of body weight,
active individuals, women who are pregnant, or those recovering an illness or
injury may require higher protein intake.
Protein also plays an important part in improving physical appearance. Protein
serves to synthesize collagen and elastin that keep skin firmer, nourished, and
youthful, therefore leading to fewer wrinkles and an increase of healthy
texture. Keratin serves to strengthen hair and nails and avoid breakage and
support healthy growth. Further, protein aids in supporting and maintaining a
lean toned body by allowing for maintaining and building muscle mass,
particularly in tandem with consistent exercise. When coupled with exercise,
not only do we appear more defined, we can maintain better posture and
metabolism rate to support fat loss. Obtaining dietary protein should form a
continued habit not only for health purposes but also for lasting beauty.
Take Home Message:
Recommended daily needs: ~0.8g protein per kg of body weight (increased if
active).
Have a good balance – Too little protein = weakness, too much protein = health
reactions.
Hydration – Drink more water if consuming high protein content to promote
kidneys excreting it.
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