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Reasons Why Should We Include High Protein Foods in our Daily Diet

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High Protein Foods

High protein foods are one of the key elements for the body’s healthy growth and development.

The powerful protein:  In fact, the name protein is derived from the Greek word “Proteos” meaning “primary” or “first place”. Like other macronutrients – carbohydrates and greases, the protein is needed by the body in large portions. Protein building blocks are complex amino acid units that polymerize and form a larger unit of the protein molecule. These amino acids are disintegrated and released in the body to digestion and assimilation. It is then used by each body cell for various important and vital functions.

Important functions of the protein

Growth and maintenance

Being an important functional element, the protein plays a pivoting role in the efficient growth and maintenance of the body. Since the body can not produce all the essential amino acids, the daily supply and sufficient supply of high protein becomes necessary. According to a study published in experimental physiology, he suggested that the association between amino acids and muscle growth is curvilinear which increases within the other.

Every day, our body undergoes the state of turnover with a balance between tissue bad weather and tissue repair. Here, amino acids play an important role in its construction. Protein requirements vary by age or change of physiological condition.

For example, childhood infants, protein is very crucial for healthy growth and development. Similarly, during fever or any infection when body tissue extends over a faster rate, the protein is recommended for better recovery. In addition, in particular physiological conditions such as pregnancy and lactation, the need to increase the protein increases to meet the daily demands of the mother and assists effective growth of the fetus.

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Transportation and storage

The protein is needed by the body for many vital functions, including the storage and transport of many metabolic products. Transport proteins are unique that transfer various compounds such as vitamins, minerals, electrolytes, hormones, oxygen and metabolites between blood and tissues. For example, hemoglobin is a transport protein that carries oxygen via the blood from the lungs to various tissues. Similarly, the glutation protein is responsible for transporting glucose on the cell. Another carrier protein cytochrome helps in the transport of electrons that subsequently help energy production. The protein also works as a storage protein because it can store electrolytic ions and amino acids for future use. For example, ferritin is a storage protein that stores iron inside the cell. Another iron storage protein is heme which is present in hemoglobin and cytochrome.

Vital biological mechanisms

Many biological reactions in the body are incomplete without implication of proteins. These, in the form of enzymes and hormones, act as a regulatory factor for many metabolic reactions.

Enzymes are catalytic proteins that are very specific. This means that each enzyme is specific to regulate a specific reaction involving a specific substrate.

Some important biological functions where protein as enzymes play a catalytic role:

Nutrient digestion – digestive enzymes are present throughout the GI tract for ventilation and nutrient absorption. Example- amylase, pepsin, lipase, etc.

Replication of DNA – for copying the DNA in the same pattern each time with cell division. For example, DNA polymerase, DNA ligase, etc.

Energy generation – various enzyme enzymes and systems are involved that contributes to energy production. For example, the cytochrome system, hexokinase, etc.

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High protein foods also contribute to significant hormonal regulations in the body. The amino acids released in the body act as a communication medium between various body tissues and thus transmit regulatory messages effectively.

Few examples are:

Stress Management – These hormones regulate bodily reactions dealing with the stressful situation or an emergency. For example, cortisol, adrenaline, serotonin

Glucose Regulation – Regulating the level of glucose with the help of hormones such as insulin, glucagon.

Regulating basal metabolic reactions with hormones such as thyroid, parathyroid and hypothalamus.

Strengthen the immune system

Proteins are the construction blocks of immune-antibody cells or immunoglobulin. These antibodies protect the body from various foreign invaders such as bacteria, viruses and other pathogens caused by infection. These antibodies label with foreign invaders or antigens and inhibits them to propagate and flourish.

High-Protein Dietary Food:

According to a study, it has been found that the severe malnutrition induced by a low protein feed caused the reduction of leukocyte level, increased the parasitic load and proliferation of lowered lymphocytes. In addition, these antibodies retain the memory of their confrons with this specific antigen. This helps a quick action next time the same antigen attacks the body system. Thus, for this very reason, high protein foods are very important to maintain intact immunity without body disease.

Maintain caloric equilibrium

The protein is considered a crucial part of a balanced diet. This is due to the fact that the protein gives energy equivalent to carbohydrates but with a greater impact on metabolism.

The consumption of high protein food helps maintain an ideal calorie balance as follows: –

  • It provides a high satiety value. Therefore, remove the appetite and reduces caloric intake.
  • It has a high thermal effect. Therefore, with high protein foods, energy expenses increases, then, subsequently, the metabolic rate also increases.
  • Therefore, a balance is fixed between caloric intake and calorie burns, giving the desirable result of a healthy person and a healthy person.
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Protein requirement

  • The recommended food indemnity or a person’s GDR varies according to many factors, in particular.
  • The age requirement – the protein increases with the growing age.
  • Special physiological conditions such as pregnancy, lactation, the recovery of injury or infection
  • The body needs – like in athletics, bodybuilders, weight winners
  • According to Harvard Medical School, the GDR for protein in a healthy person is 0.8 gram per kg of body weight. This value may be lower or higher depending on physiological situations.
  • According to Indian corporal standards, the National Institute of Nutrition (NIN) has set up the reference value for the protein RDA.

Protein on your plate: Choose judiciously

Although the Internet is flooded with a large amount of information on “protein-rich foods”, high protein foods, “the” sources of protein food for vegetarian “, etc., even we can Be satisfied with our house cooked, healthy food. But it is more healthy and balanced food for the appropriate and unshakable growth and development of the body. High protein foods refer to sources of protein that are not just more and more than high quality. Protein foods with high biological value (BV) are high quality and, consequently, they digest easily and in addition, are easily accessible to the body.

Few examples of high protein foods are:

  • Mean meats and seafood
  • Legumes and beans
  • Dairy products
  • Vegetables as a leafy green
  • Nuts and seeds

In passing through this article (high protein dietary food), we can say that high protein foods are extremely essential for the operation, regulation and normal maintenance of the body. Include rich proteins, high quality food sources for a sustainable and active lifestyle.

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