Proteins are an essential nutrient for the body for its involvement in the growth, repair and maintenance of muscles, organs and tissues, in addition, they act in the production of hormones and are among the neurotransmitters responsible for the transmission of nerve impulses in the brain in different parts of the body.
It is also an energy source for the body providing 10 to 15% of the daily calories. This macronutrient is mainly found in animal foods such as meat, fish, humans and dairy products, but is also found in certain plant-based foods such as soybeans, beans, peanuts, seed beans and lensjas, for example. Include a list of these foods.
Proteins perform various functions in the body, the top 10 are
Protein is an essential nutrient to maintain and increase muscle mass, because for the muscle to develop it is necessary to exercise on a regular basis, to have an adequate consumption of high quality proteins such as those found in animal foods such as meat, chicken and eggs.
The amount of protein to consume for hypertrophy varies by weight and physical activity in both the type of exercise and the amount, discover foods that help you gain muscle mass.
The body’s defense and antibody cells are produced from proteins, and an adequate intake of this nutrient in the immune system weakens and the body is vulnerable to disease and infection.
In addition to adequate protein intake, other nutrients such as zinc, selenium and omega-3s are also important for maintaining good immunity. Learn how to strengthen your immune system.
Proteins are responsible for collagen formation and maintain that they give firmness to the skin and prevent wrinkles and expression marks. In addition, queratin is the main component of hair, and it is also a protein, so that the hair is healthy and it is necessary to consume this macronutrient.
It is important to remember that foods such as meats and humans, which are naturally rich in protein, are mainly responsible for the production of collagen and queratin, so you do not need to take collagen supplements.
Hormones are also supports in the body formed by proteins, and therefore, to have a good hormonal balance and it is necessary to consume this nutrient well, problems such as polycystic ovary syndrome, since anxiety can be caused by hormonal changes, so it is essential to have a balanced diet to improve symptoms and treat these diseases.
Neurotransmitters such as adrenaline and acetylcholine run out of protein and are responsible for the transmission of nerve impulses that generate thoughts, emotions and controls that prevent the whole body from moving and functioning properly.
Protein is the main basis for the formation of new tissues and is necessary to recover from problems such as herpes or surgery, this is due to the essential part of the structure of organisms, blood vessels, cells and tissues, so consumption obtained before and after surgery will promote collagen synthesis and collagen synthesis if used for this. to help him heal.
Red blood cells, the cells responsible for transporting oxygen to the blood, are made up of proteins, and because this low intake of this macronutrient can cause problems such as anemia, weakness, paleness and indisposition.
In addition to carbohydrates and fats, proteins can also be used as a substrate to produce energy in the body and regulate blood sugar, especially in low-carbohydrate diets. Each group of proteins provides 4 kcal, the same amount provided by carbohydrates.
The joints are made up of tendons and contain a large amount of collagen, which acts as a buffer between the tones, avoiding their wear and tear, since collagen is composed of proteins, these are also important to keep the joints healthy and prevent injury during physical activity. activity, making it much easier for the joints. See what it serves and when to use collagen.
Gastric yoke and digestive enzymes are made up of proteins, responsible for the breakdown of food into smaller molecules that will be absorbed by the gut.
In addition, intestinal cells have transporters that are made up of proteins and function as gateways that allow digested nutrients to enter the body.
The need for proteins of high biological value, that is, those that provide our largest body with the greatest variety of amino acids, which must be consumed daily according to the weight and physical activity of the person, for example, an adult who:
This means that a person who is gaining weight and weighs 70 kg should consume 105 ga 140 g of protein, which must be distributed throughout the day to maintain and/or increase muscle mass.
For diseases such as diabetes, kidney or liver disease, it is important to consult a nutritionist, as the range of proteins must be adapted according to the disease that the individual may have.
As you can see in protein-rich foods, the following video: