Protein is a macronutrient made up of long chains of amino acids and is found in a wide variety of foods, including meat, eggs, dairy products and legumes. Proteins play many important roles in the body, including:
- Building and repairing muscle tissue: Proteins are essential for the growth and repair of muscle tissue and are important for maintaining muscle mass and strength.
- Transporting molecules in the blood: Proteins such as haemoglobin and transferrin are responsible for carrying oxygen and other molecules throughout the body.
- Acting as enzymes: Proteins called enzymes catalyse chemical reactions in the body, such as the digestion of food.
- Acting as hormones: Proteins such as insulin and growth hormone play key roles in regulating metabolism and other bodily processes.
- Acting as antibodies: Proteins called antibodies help the immune system to fight off infections and other harmful invaders.
- Structural component: Proteins also act as a structural component of cells and tissues, for example, in hair, skin, and nails.
- Protective layer: Proteins are also important for maintaining the integrity and shape of cells and tissues and provide a protective layer against physical and chemical damage.
If you do not get enough protein in your diet, your body may not have enough of the amino acids it needs to build and repair muscle tissue, transport molecules in the blood and perform other essential functions. This can lead to a variety of health problems such as muscle weakness and loss as without enough protein, the body may not be able to build and repair muscle. You may experience slow wound healing, a weakened immune system, anaemia, hormonal imbalances or skin, hair and nail problems.
It is important to note that most people in developed countries get enough protein in their diets and deficiency is rare. The daily intake for adult men and women is around 0.8-1g of protein per kilogram of body weight. This figure may increase or decrease depending on your age, sex, weight, activity level or health conditions. If you are concerned about your protein intake, consult with a healthcare professional or a dietitian.
Good sources of protein include:
- Meat, poultry, and fish: These are some of the most widely consumed sources of protein and contain all the essential amino acids that the body needs.
- Dairy products: Milk, cheese, and yogurt are all good sources of protein and contain other important nutrients like calcium and vitamin D.
- Eggs: Eggs are an excellent source of protein, as well as other nutrients like choline and vitamin D.
- Legumes: Beans, lentils, and peas are all good sources of protein, and are also rich in other nutrients like fibre and potassium.
- Nuts and seeds: Nuts like almonds, walnuts, and peanuts, as well as seeds like pumpkin and sesame seeds, are all good sources of protein, as well as healthy fats and antioxidants.
- Tofu, tempeh and seitan: These plant-based sources of protein are derived from soybeans, soybeans and wheat respectively and are a good alternative for vegetarians and vegans.
- Grains: Quinoa and amaranth are ancient grains that are also good sources of protein.
Some plant-based sources of protein may lack certain essential amino acids, so it is important for vegetarians and vegans to consume a variety of protein sources to ensure adequate intake of all essential amino acids.
Try this protein packed pesto chicken with summer squash recipe
THIS WEEK’S RECIPE: Pesto chicken with summer squash
Written by Andrea York (Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia)
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