Protein

Protein is found throughout the bodyin muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day (or 8 grams of protein for every 20 pounds of body weight). (1) The Institute of Medicine also sets a wide range for acceptable protein intakeanywhere from 10 to 35 percent of calories each day. Beyond that, theres relatively little solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein.Protein is built from building blocks called amino acids. Our bodies make amino acids in two different ways: Either from scratch, or by modifying others. A few amino acids (known as theessentialamino acids) must come from food. Animal sources of protein tend to deliver all the amino acids we need. Other protein sources, such as fruits, vegetables, grains, nuts and seeds, lack one or more essential amino acids.

Digestion of proteins

A protein-rich food, such as meat, is broken down into individual proteins by the gastric juices in your stomach. Pancreatic enzymes released into the first portion of your small intestine (duodenum) split the proteins into their separate amino acids. The amino acids are absorbed by the small finger-like projections (villi) lining the intestine walls, and are taken to the liver via the bloodstream.__________________________________________________________________________________

Advantages of Consuming More Protein in Human Body

Weight LossOne advantage to a high protein intake is that it may promote short-term weight loss. Giving your body the tools it needs to build and repair lean muscle mass burns calories even while you're at rest, speeding up your metabolism of fat. According to the College of Nursing at the University of Cincinnati, protein takes longer to digest than carbohydrates, so when you eat a high-protein meal, you may feel fuller longer, reducing your urge to snack between meals. When people eat lots of protein but few carbohydrates, their metabolisms change into a state calledketosis.Ketosis means the body converts from burning carbs for fuel to burning its own fat. When fat is broken down, small bits of carbon calledketonesare released into the bloodstream as energy sources. Ketosis, which also occurs indiabetes, tends to suppress appetite, causing people to eat less, and it also increases the body's elimination of fluids through urine, resulting in a loss of waterweight.

Better Brain functionProtein provides the amino acids your brain needs to function at its optimal level.A morning meal high in protein raises your brain's tyrosine levels. This helps your brain produce neurotransmitters called norepinephrine and dopamine, which give you energy and make you feel awake and alert. It's also needed for your body to make active thyroid hormones.

Production of antibodiesSince protein is said to improve the overall health and well-being of ones body, there are other benefits such as the repair and building of body tissues as well as the production of antibodies that will protect the body from infections, thus strengthening the immune system as well. Most importantly, since meat contains all the essential amino acids, it definitely ranks as one of the best sources of protein.

Repairing tissuesProteins are necessary for tissue repair and for the construction of new tissue. Every cell needs protein to maintain its life. Protein is also the primary substance used to "replace" worn out or dead cells. Your muscles, hair, nails, skin, and eyes are made of protein. Those with thinning hair and too many wrinkles for your age, may lack protein.

Maintaining muscle mass

Beginning at approximately 50 years of age, humans begin to gradually lose skeletal muscle. This loss is known as sarcopenia, is common in the elderly, but is also worsened by chronic illness, poor diet or inactivity. It is likely that protein intake at the upper end of the RDI range can help maintain muscle mass and strength, which is vital for walking ability and reducing the risk of injury in older people from falls. It is also important for older people to eat protein effectively, which means to consume high-quality protein foods, such as lean meats.

Lowers blood pressureEating healthy protein in place of carbohydrate comes from a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart). A healthy diet that replaced some carbohydrate with healthy protein (or healthy fat) did a better job of lowering blood pressure and harmful low-density lipoprotein (LDL) cholesterol than a similarly healthy, higher carbohydrate diet.

Disadvantages of Consuming Less Protein in Human Body

EdemaEdema is a collection of fluid under the skin, which most commonly affects the legs, feet, and ankles but can occur anywhere on the body. Protein is essential for maintaining a balance of water in your body; without it, you may store water improperly.

Edema

Weight LossSevere weight loss is onesymptomof a protein deficiency. It may be attributed to muscle wastage, as your body breaks down your muscles in an attempt to get protein from them. Thinning or Brittle HairHair loss and thinning or brittle hair can also becausedby a protein deficiency. Hair is made up of protein, so a deficiency may lead your hair to lack the amount of protein it needs to stay healthy. If you become deficient enough, your hair will even begin to fall out.

Ridges in NailsRidges or white lines in both finger and toe nails can becausedby a lack of protein the diet. Ridges that run from top to bottom on the nail can indicate an ongoing protein deficiency, while a ridge that runs transverse may indicate a deficiency that has now passed. Pale SkinSkin that loses pigment and burns more easily in the sun can be caused by a lack of iron, as well as protein. Frequently, foods that are rich in iron also contain protein, and protein is necessary for the body to utilize iron properly. Anemia or lack of iron may result in pale skin. Skin RashesSkin rashes, which may be accompanied by dry or flaking skin are asymptomof a protein deficiency. These rashes are caused by extreme protein deficiency and may resemble eczema or other dry skin rashes.General WeaknessWeakness and lethargy may becausedby a lack of protein in the diet. Over time, as your stores of protein are depleted, your body will begin to break down muscle tissue, which can lead to a feeling of general weakness or lethargy.Slow HealingAmino acids, the building blocks of protein, are crucial inwound healing. When your body heals itself, it needs to repair or produce tissues. These tissues use amino acids in the repairs, and a lack of protein can lead to a slower building process.Difficulty SleepingDifficulty in sleeping could be caused by a serotonin deficiency, which iscausedby a lack of certain amino acids. These amino acids are produced when protein is broken down, and a diet with insufficient protein could lead to difficulty in sleeping.HeadacheHeadaches can becausedby many things, including a protein deficiency. A lack of protein may lead to headaches in one of a couple ways: By causing anemia By causing low blood sugar

FaintingFainting and general weakness may be caused by a protein deficiency as well. This may be attributed to low blood sugar or to your body's need to break down muscle tissue to get the nutrients it needs. HypoglycemicHypoglycemia is a blood sugar disorder in which the amount of sugar (glucose) in the blood stream available for energy drops below 60mg per deciliter. Three things are core essentials for proper blood sugar regulation: a healthy nervous system, a healthy secretory system and properly functioning proteins dealing with sugar uptake and release from the cells.When blood sugar levels fall, the nervous system responds by signaling the adrenals to release epinephrine (adrenaline), growth hormone, and cortisol, while lowering the pancreatic secretions of insulin. Other SymptomsNot all of the symptoms of protein deficiency are physical. Some are emotional or mental, andincludethe following: Crankiness, moodiness Problems with conflict resolution Severedepression Anxiety Lack of energy, no desire to do things