Why is proteins important

You need it to make enzymes, hormones, and other body chemicals. It is an important building block of bones, muscles, cartilage, skin, and blood. Different Forms of Protein Protein comes from a variety of sources, including meat, milk, fish, soy, and eggs, as well as beans, legumes, and nut butters. Our bodies can produce most of the amino acids we need to stay healthy, but there are nine amino acids that we cannot produce, and must consume through diet.

The nine amino acids that our body cannot produce are called essential amino acids. Protein is essential to building bones,and body tissues, such as muscles, but protein does much more than that.

Protein participates in practically every process of a cell. It plays a part in metabolic reactions, immune response, protein provides a source of energy, assists in cellular repair, form blood cells, and more. Protein provides the same energy density as carbohydrates. However, the body does not store proteins in the same way it stores carbohydrates and fats. Animal-based foods meat, poultry, fish, eggs, and dairy foods tend to be good sources of complete protein, while plant-based foods fruits, vegetables, grains, nuts, and seeds often lack one or more essential amino acid.

Those who abstain from eating animal-based foods can eat a variety of protein-containing plant foods each day in order to get all the amino acids needed to make new protein, and also choose to incorporate complete plant proteins like quinoa and chia seeds. The effects of protein deficiency and malnutrition range in severity from growth failure and loss of muscle mass to decreased immunity , weakening of the heart and respiratory system, and death.

In fact, many in the U. When we eat foods for protein, we also eat everything that comes alongside it: the different fats, fiber, sodium, and more. Research conducted at the Harvard Chan School of Public Health has found that eating even small amounts of red meat—especially processed red meat—on a regular basis is linked to an increased risk of heart disease and stroke , and the risk of dying from cardiovascular disease or any other cause. One of the reasons why plant sources of protein are related to lower risk of cardiovascular disease compared to protein from red meat and dairy is because of the different types of fat in these protein packages.

Plant-based protein sources are more unsaturated, which lowers LDL cholesterol—an established risk factor for heart disease. Also, plant sources contain no cholesterol. Other factors are likely to contribute to the lower risk, but this is a key factor. Again, the source of protein matters more than protein quantity when it comes to diabetes risk. Eating more red meat predicts a higher risk of type 2 diabetes, while consuming nuts, legumes, and poultry is related to lower risk.

When it comes to cancer, once again, the source of protein seems to matter more than quantity. The same healthy protein foods that are good choices for disease prevention may also help with weight control. Though some studies show benefits of high-protein, low-carbohydrate diets in the short term such as the paleo diet , avoiding fruits and whole grains means missing out on healthful fiber, vitamins, minerals, and other phytonutrients.

Protein is a key part of any diet. The average person needs about 7 grams of protein every day for every 20 pounds of body weight. Because protein is found in an abundance of foods, many people can easily meet this goal. Building off this general guidance, here are some additional details and tips for shaping your diet with the best protein choices:.

Looking to reduce red and processed meats, but unsure where to start? Here are a few approaches to cutting-back while keeping your meals satiating and flavorful. Ready to see how much you know about protein and healthy protein foods?

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Zip Code. Why is protein important in your diet? Why your body needs protein Here are five compelling reasons why you should make sure you are getting enough protein every day: 1. Your body uses it to build and repair tissue. Related Stories.