If there were a list of nutrients most mentioned in conversations about health and nutrition, protein would undoubtedly occupy one of the highest places. They are often associated with muscle building, weight loss and specific diets, but what is, in fact, the role of proteins in our body?
In this article, we'll cover the essential functions of protein, the impacts of deficiency and excess on our health, and the importance of a balanced diet to get enough protein. If you want to know more about it, keep reading!
What are Proteins?
Proteins are large molecules made up of smaller units called amino acids. Our body needs 20 different amino acids to function properly. While 11 of these amino acids are produced internally by the body, the remaining 9 - called essential amino acids¹ - must be obtained through food.
Proteins are often associated with building muscle, but they have a number of other important functions. They act in the creation and repair of tissues, in the production of enzymes, hormones and antibodies, and in the execution of several other essential functions for our health and well-being.
What are Proteins?
Proteins are large molecules made up of smaller units called amino acids. Our body needs 20 different amino acids to function properly. While 11 of these amino acids are produced internally by the body, the remaining 9 - called essential amino acids - must be obtained through food.
Proteins are often associated with building muscle, but they have a number of other important functions. They act in the creation and repair of tissues, in the production of enzymes, hormones and antibodies, and in the execution of several other essential functions for our health and well-being.
What is the Importance of Protein in Food?
In a healthy and diversified diet, we obtain all the essential amino acids necessary for the synthesis of proteins. When the diet is deficient in essential amino acids, protein production can be impaired, resulting in a variety of health problems.
Protein deficiency can lead to symptoms such as fatigue, hair loss, loss of muscle mass, skin problems, brittle nails and stunted growth in children. On the other hand, excessive protein consumption can overload the kidneys and liver, and is associated with an increased risk of heart disease and osteoporosis².
What is the Ideal Amount of Protein?
A recommended daily amount of proteins varies according to age, gender, level of physical activity and health status. In general, healthy adults are recommended to consume at least 0.8 grams of protein per kilogram of body weight per day. This means that a 70 kg person would need to consume at least 56 grams of protein per day 6.
However, it is important to emphasize that the quality of the proteins we consume is as important as the quantity. We should seek to consume high quality proteins that provide all the essential amino acids in adequate proportions.
Where are proteins found?
Proteins are found in a variety of foods, both animal and vegetable. The key to a healthy diet is diversity: a varied menu ensures that you are getting all the essential amino acids and other nutrients that are important for your health.
What Foods Are Sources of Protein?
Understanding the importance of protein, the question arises, "What foods should I consume to get optimal amounts of protein daily?" In the following, we will present several protein rich foods.
Foods of Plant Origin Rich in Proteins
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legumes
Beans, peas, lentils, chickpeas, broad beans and soybeans are some of the most complete sources of plant-based protein. With a little creativity, you can prepare them in many ways: in salads, soups, creams, stews, or even as a crunchy chickpea snack.
- Whole grains and cereals
Brown rice, wild rice, quinoa, barley, oats and amaranth are sources of protein as well as dietary fiber, essential for intestinal and cardiovascular health.
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Oilseeds and Seeds
Brazil nuts, cashews, walnuts, almonds, hazelnuts, pistachios, macadamia, sesame, linseed, chia, pumpkin and sunflower are tasty and practical sources of proteins and "good fats", which help maintain health cardiovascular.
Other foods, such as mushrooms, tofu, and some types of vegetables, also have protein. Each food has a specific amino acid profile, which reinforces the importance of a varied and colorful diet to obtain all the essential amino acids.
Do they starve?
No, protein is not the only nutrient that makes you feel full. A feeling of satiety it is influenced by several factors, including the composition of the diet and the type of food eaten. Here are some other nutrients and foods that can help increase feelings of fullness:
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Fibras: Fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, can help promote feelings of fullness. Fiber adds bulk to foods without adding calories. In addition, fiber slows down the digestion process, which can help you feel full longer.
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Healthy fats: Fats are digested more slowly than carbohydrates, which can help you feel full longer. However, it's important to remember that fats are calorically dense, so it's important to moderate your intake. Healthy sources of fat include avocados, olives, nuts, seeds and fatty fish.
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Water: Drinking water before and during meals can help promote feelings of fullness.
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Whole and minimally processed foods: Whole, minimally processed foods tend to be more filling than highly processed foods, possibly because they contain more fiber and protein.
So while protein plays an important role in promoting satiety, it's not the only contributing factor. It is important to consume a balanced diet, such as Foodz Pro.
Foodz PRO was developed by nutritionists and food engineers with the aim of providing a high amount of proteins in a complete way: there are 40g of vegetable proteins, 8g of fibers, 25 vitamins and minerals and 6.5g of BCAAs. It doesn't stop there. In addition, it has no added maltodextrin and we replaced sucralose with Stevia. Prepared in just 20 seconds, just add 400ml of ice water and enjoy.
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