Protein Health Benefits

Protein Health Benefits 

Proteins an essential micronutrient for the body that builds, repairs, maintains bones, skin and muscle tissue.  It produces hormones and enzymes while boosting metabolism keeping you feeling fuller longer aiding in weight management. “Protein deficiencies (hypoproteinemia) occurs when your body lacks vital amino acids to maintain cellular health, support immunity and build muscle.  Symptoms of protein deficiencies include fatigue, muscle weakness and severe edema and malnutrition.” Cleveland Clinic  During deficiencies the body breaks down muscle tissue leading to muscle strength, weakness and difficulty with balance.  Hair, skin and nail issues may occur if proteins like collagen and keratin are depleted in the diet. People might experience thinning hair, ridges on your nails and flakey skin concerns.  Protein deficiencies often lead to edema low protein levels which can lead to fluids to accumulate in the body especially in the ankles, feet and most notably in the stomach area. 

Protein benefits boost metabolism increase weight loss. Adequate protein intake helps regulate blood sugar levels keeping you feeling satisfied with your diet.  Lacking dietary proteins often triggers frequent cravings leading to overeating.  “ An estimated one billion people worldwide suffer from inadequate protein intake.  The severity of protein deficiency varies drastically by region highlighting a stark divide between developing economies and Western Nations.” According to the National Institute Of Health. The 2026 Global Report on Food Crises acute malnutrition impacts 35,5 million children under 5 frequently presenting as severe protein energy malnutrition. Proteins are highly complex substances that are in all living organisms which are a great nutritional value directly involved in the chemical process essential for life. The importance of proteins was first recognized by chemists in the early 19th century including Swedish chemists Jons Jacob Berzelius who in 1838 coined the term protein, a word derived from Greek proteins meaning “holding first place.”

There are about 20 different amino acids that occur naturally in proteins linking together via peptide bonds establishing primary structure string of amino acids together dictating the sequence that determines how that protein will fold, interact and function in the body.  Establishing primary structure by stringing together in highly specific order of peptide bonds creates the chain that dictates every protein's identity and function.  Protein peptide hormones in humans are amino acid based signaling molecules that regulate major physiological processes including growth, metabolism, fluid balance, and stress response. Major protein hormones with regulatory functions in humans and their regulatory roles they perform include insulation regulation which lowers glucose by promoting cellular uptake.  Protein hormones are chemical messengers made of amino acid chains that coordinate essential physiological processes in the body including growth, metabolism and homeostasis crucial for maintaining cellular function and health.

The power of protein is amazing regulating bodily functions increasing immunity. Proteins are one of three primary micronutrients that provide energy to the human body along with carbohydrates and monounsaturated fats.  The amount of dietary protein a person requires is dependent on many conditions such as energy intake, growth of the individual, and physical activity level.  Protein calculators estimate the daily amount of protein required to remain healthy based on age, gender, height, weight and activity level.  A female who is 21 years of age, 5 feet, 10 inches tall, weighing 160 pounds, moderate exercise 4-5 times per week requires 73 to 131 grams of protein per day. According to the American Dietetic Association (ADA).  A male who is 21 years of age, 5 feet 10 inches tall, weighing 160 pounds, participating in moderate exercise 4-5 times per week requires 62-217 grams of dietary protein per day according to The Centers of Disease Control and Prevention. If possible consuming a wide variety of complete proteins throughout the day is recommended daily that contains a good amount of amino acids. 

Avoid protein mistakes that can change your life eating complete protein foods include, beef, eggs, fish, chicken, turkey, tuna, shrimp, nuts, seeds, legumes, hummus, buckwheat, soy, tofu, tempeh, edamame, beans, peanut butter, almond butter, beans, quinoa, spirulina.  Eating a balanced diet with proteins equally distributed throughout the day consuming lean protein sources across your meals including a wide variety of vegetables, complex carbohydrates, and healthy fats can boost your energy with the goal of maximizing nutrition for good health. 

Cheers! 

Patricia Lynn

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