Some people do not consume enough protein in their diet, especially those attempting to lose weight through dieting. Protein is a necessary dietary component, as protein is present in every cell, tissue, and organ in our body. Next to water, protein is the most abundant substance in our body. Muscle, skin, hair, and connective tissues are all made of protein. The skin, which is the largest organ of our body, is composed of protein in the form of keratin, collagen, and elastin, which help to ward off wrinkles and provide strength and elasticity to our skin.
Why do we need protein?
Protein is constantly being broken down and replaced in the body. When we eat protein it is digested into amino acids, which are the “building blocks” of protein. These amino acids are used to replace protein in our body. Without protein, our bodies cannot replace the dead cells in our organs and tissues. Lack of protein can result in dry, flaky skin, hair, and nails. In fact, about 10% of the body’s protein is found in the skin. Low protein levels can also result in water retention (edema) and puffy eyes. This should be reason enough to want to ensure an adequate intake of protein in your diet!
What are essential amino acids?
Essential amino acids are amino acids which can not be manufactured by the body and must be obtained in our diet. They are essential in our diet. Complete protein sources provide all 20 essential amino acids. Examples of complete protein sources include milk, eggs, cheese, meat, poultry, and fish. Incomplete protein sources are those protein sources which lack one or more of the essential amino acids. Examples are beans and rice. When we eat two protein sources that are incomplete, they can be counted as a complete protein. It was once thought that these incomplete proteins had to be eaten together, but it is now thought that they can be eaten within 24 hours to count as a complete protein.
What are good sources of protein?
It is not difficult to obtain enough protein in your diet. Sources of protein are plentiful:
- Meat
- Poultry
- Fish
- Dried peas and beans
- Tofu
- Eggs
- Milk and milk products
- Nuts and seeds
Grains, fruits and vegetables contain small amounts of protein. Although they may not contain large amounts of protein, they are rich in other nutrients and should be included in a well-balanced diet.
How much protein should I consume?
It is recommended that 10 to 35% of your daily calories should come from protein. For men, this equals approximately 56 g per day, and for women about 46 g per day.
If you want to consume enough protein but are watching your weight, choose leaner cuts of meat and trim off any visible fat. Avoid oils and sauces; grilled lean meats will have fewer calories. Choose low-fat milk and milk products.
The importance of protein in the body cannot be overestimated. Protein provides strength and structure to our muscles and tissues; without protein, these structures can not be rebuilt and replaced. Be sure to consume enough protein in your diet and you will see the benefits in healthy skin, hair, and nails, as well as in a lean, trim body.
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