Proteins are the nutrients responsible for forming tissues, transporting vitamins, and defending our bodies against disease-causing organisms.
Everyone knows that proteins are essential for the proper functioning of the body. However, few know exactly what vital role protein plays in the human body.
Proteins are biomolecules made up of chains of amino acids that perform defensive, immunological, structural, and growth functions, among many other essential tasks. We will inform you about the critical functions of proteins in our bodies.
Every cell in the human body contains proteins with specific vital functions in the organism. Proteins have a significant action in the skin, muscles, organs, glands, and some body fluids. The role of proteins in the body is structural, as they help build and regenerate the body’s tissues. This means that proteins are in charge of repairing day-to-day wear and tear, producing and renewing cells and tissues, a vital task in the growth period, and the face of wounds, fractures, burns, etc. But in addition to this fundamental task, they also perform other vital and beneficial tasks.
The functions of proteins in the body are vital, such as the regulatory protein, which is the main protein in the body, and the protein that regulates the body’s metabolism.
Regulatory and Transport Functions Of Proteins
Proteins in the body also have a regulatory function. This means that proteins are the raw material for forming hormones, enzymes, vitamins, etc., which carry out the chemical reactions that occur within the human organism. The regulatory protein is closely linked to the defense function of proteins. Proteins, what are they for? Well, they are responsible for forming antibodies, or regulatory factors, which are responsible for acting against infections or foreign agents that affect health. Hence, the importance of proteins is vital.
On the other hand, proteins have transport functions. They are responsible for transporting substances and elements, such as iron or oxygen, a function of proteins that contribute to the maintenance of body fluids. They also fulfill energetic tasks in the organism, act as biological catalysts or contribute to muscle contraction, among other functions.
Proteins and Amino Acids
What are amino acids?
Amino acids are the basic units of proteins. There are 20 amino acids. Of these, our body can manufacture twelve (non-essential amino acids). The remaining eight essential amino acids must be acquired through food.
Non-essential amino acids: alanine, asparagine, aspartic acid, cysteine, glycine, glutamic acid, hydroxylysine, hydroxyproline, glutamine, proline, serine, tyrosine.
Essential amino acids: lysine, methionine, threonine, tryptophan, valine, leucine, isoleucine, and phenylalanine. There is a ninth amino acid, histidine, indispensable in the infantile stage since it has been seen that the child’s organism cannot synthesize the quantity it needs.
When the dietary recommendations speak of providing the necessary proteins to the organism, in reality, they are speaking of the essential amino acids. The remaining twelve are not given importance because the organism can synthesize them from the eight mentioned.
Where Are These Amino Acids Found?
Essential amino acids are found in different proportions in different foods, both of animal and vegetable origin. To ensure a correct supply of the eight essential amino acids, it is necessary to have a balanced diet that includes meat, fish, and eggs, foods of high biological value since they contain all required amino acids.
Vital Functions Of Proteins In The Human Body
Proteins fulfill an essential function in the human body since these nutrients provide innumerable benefits and are necessary for a healthy diet.
1. They Reduce Appetite
Foods with a high protein content have a high amino acid content, which slows down their digestion, so they help generate a greater feeling of satiety.
2. They Contribute To Muscle Recovery
Proteins play a fundamental role in post-training. This is why a diet rich in these nutrients is so important for people who practice sports regularly.
3. They Regulate Sugar Levels
The intake of foods rich in protein increases the level of sugar in the body, increasing energy. Consuming foods such as nuts helps counteract the effect of carbohydrates. They are digested more slowly and reduce the rate of absorption of carbohydrates.
4. They Defend Our Body From Organisms That Make Us Sick
Proteins help generate antibodies responsible for the functioning of the immune system that resist infections and diseases.
Daily Requirement Of Protein
Proteins are essential macronutrients that we acquire through food, and it fulfills vital functions in the proper functioning of the organism. They contribute four calories per gram, just like carbohydrates. In general, it is recommended to provide the body with between 40 and 60 grams of protein daily. Still, needs may vary according to age or the state of health of the kidney. For example, during pregnancy, a higher protein intake is required.
Different Sources of Plant-Based Proteins
Plant-based foods, however, do not contain all the amino acids and are deficient in some of them. But a balanced diet is possible if food combinations are made. For example, cereals and nuts do not contain lysine, which is essential for collagen formation.
On the other hand, legumes are deficient in the amino acids methionine and cystine, necessary for skin, hair, and nails, but are very rich in lysine. For a complete protein diet, it will be essential to combine the different food groups — for example, legumes with cereals or nuts. The best-known combination is a dish of lentils with rice, but there are others: beans with wholemeal bread, chickpeas with seeds, or nuts.
The Bottom Line
For all these reasons, the function of proteins in the organism is vital, and we must make sure that we ingest enough for our body with our diet. Proteins are mainly found in foods of animal origin, among which milk -with enormous benefits for the skin, fish, meat, or eggs stand out. However, they are also found in soy, of vegetable origin. For these reasons, these foods should always be present in all types of diets. Keep in mind the importance of proteins in the diet!