Benefits of Protein And Its Side Effects
Last Updated: Apr 25, 2024
Proteins are essential nutrients present in all living organisms. They help in the development of organs, tissues, muscles, and hormones in the body. They are a great source of energy and support in the growth and functioning of our body. It is necessary to consume a high-protein diet while doing physical exercises. However, proteins are made up of a highly complex substance which takes a lot of effort to break itself down completely into energy. Hence, consuming excess protein put a lot of pressure on the liver and kidney thus ultimately causing harm to our body.
Protein
Protein is made up of highly complex amino acids that are involved in the chemical processes that generate energy. Protein is derived from the Greek word ‘proteios’ which means “holding the first place.” This name was given by a Swedish chemist, Jöns Jacob Berzelius who recognized it in 1838. Proteins are important for our body and it consists of twenty amino acids. There are different types of proteins and these differ from one species to another and one organ to another.
Nutritional Value of Protein
Proteins are large compounds having a good amount of nutritional value. They are formed by the combination of smaller amino acids and contribute energy equivalent to 4 calories per 1 gram of protein to the body. Our daily diet generally consists of 10-35% proteins, which fulfill our daily requirement. It is usually recommended that one should take 1 gram of protein per 1 kg of body weight, in order to stay fit.
Health Benefits of Protein
Muscle development
A protein-rich diet helps in building muscles in our body, which is an important aspect of body-building. It supports the building of tendons, ligaments and other tissues which help in maintaining a healthy muscle mass. It also helps to repair the damaged muscles to grow back stronger. Beef is one of the richest sources of protein, zinc, iron and folic acid. It is very good for muscle growth.Chicken breast are eaten by almost every bodybuilder and it delivers more proteins than any other option
Help maintain an ideal weight
Protein-rich diet help in maintaining an ideal body weight as it prevents overeating. A small amount of protein in your diet helps you to feel full and satisfies your daily dietary requirements. It is considered to be a good weight loss strategy
Help with bone metabolism
It helps in increasing calcium and magnesium absorption in our body, thereby increasing our bone strength. It also helps in healing bone fractures and even osteoporosis which consider it to be a very harmful bone disease
Prevent heart related diseases
Many studies prove that proteins help prevent high blood pressure which further helps in improving the health of the heart. It also lowers down cholesterol levels if you switch from a carbohydrate-rich diet to protein-rich diet. It controls obesity and thus prevents heart – related diseases. Almonds and walnuts help in the prevention of heart-related diseases.
Control sugar levels
Insulin is a hormone which helps in maintaining blood sugar level. Proteins require very less amount of insulin whereas carbohydrates require a greater amount of insulin. Thus, protein-rich diet utilizes very less insulin and helps in control of sugar level. Thus, protein-rich diet is good for diabetic patients
Promotes the health of neurons in the brains
Studies show that proteins help in boosting healthy brain functions and hence promote learning and remembering things. In fact, proteins help in forming brain neurons which perform its functions smoothly. Beans are a rich source of protein and a very good vegetarian diet. They are also loaded with fiber which is good for neurological health
Slow down ageing process
Amino acids help in the detoxification process and also help in generating glutathione which help in reducing carcinogens in our body. Thus, it helps in slowing down the aging process by improving the overall health of the body. Soy which is also termed as a vegetarian protein is good in slowing down the aging process. Soy is rich in proteins and it is very good for the heart. Only 20 grams of soy daily can help to maintain a good health.
Improved immune system
Proteins helps in making the immune system much stronger because antibodies which fight with various diseases are made up of proteins. Our antibodies fight with foreign bodies called as antigens and these foreign bodies cause infections and diseases within our body. Thus, antibodies help in preventing diseases by boosting our immune system and make us immune to various diseases. Milk and its by-products such as cheese and yogurt are excellent sources of protein. They are also rich in all the minerals and nutrients required by our body. Yogurt is rich in probiotic bacteria which are good for the digestive system, hence improve the immune system
Help in hormone balance
Various hormones are made up of amino acids which perform various important functions in our body. Enzymes are protein catalysts that help in the balance of these hormones. They also help in carrying out various chemical reactions that occur in our body. The performance of hormones directly or indirectly depends on proteins.
Prevent hair damage
Healthy hair depends on our daily protein intake. Protein helps in preventing hair damage and therefore many hair care products contain protein. Studies show that keratin which is a protein that helps in preventing hair loss and also help make them shiny and healthy. Eggs are rich in keratin and it forms a very healthy and inexpensive complete diet. It is fortified with omega-3 fatty acids and it is believed that a breakfast is incomplete without eggs. Eggs help in the prevention of hair damage
Makes skin healthy
Healthy skin needs more protein and this can be achieved with the help of increasing seafood in your diet. Fish is an excellent source of protein. Fish such as salmon are rich in omega-3 fatty acids which is very good for the skin. It has very low fat as compared to meat.
Eliminates anxiety
Protein helps in decreasing anxiety and depression levels. Almonds, walnuts, and cashews are good for health and help in decreasing anxiety. They are rich in protein and magnesium which help in maintaining a healthy neurological system
Uses of Protein
Proteins are very useful for our body. They generate energy by carrying out important chemical reactions and help our body to perform different jobs. They promote growth and repair mechanisms in our body and help in improving the metabolism of our body. Proteins help in forming neurons, which in turn transmit signals from one part to another part of body. They also promote muscle mass and thus strengthen our muscle. Proteins are used by hormones, tissues, muscles and organs to perform various functions. Thus, proteins do all the major functions in our body. Proteins are converted into glucose by our body that generates the energy required for our body.
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Side-Effects & Allergies of Protein
Many people who want a very good muscle growth jump on taking a high protein diet which causes many side-effects in the body. Too much consumption of everything is bad and may lead to severe health complications. High-protein/low-carb diets are also considered as a weight loss technique and many people without taking advice from a doctor or nutritional experts start consuming a lot of proteins. The intake of protein should be much lower than carbohydrates and when people take a greater amount of protein; their metabolism changes into a state called ketosis, which means the body converts from burning carbohydrates for fuel to burning its own fat. Ketosis suppresses appetite and people start eating less. It also occurs in diabetes and it disturbs body's elimination of fluids resulting in a loss of body’s water weight.
Origin And Cultivation of Protein
Many people who want a very good muscle growth jump on taking a high protein diet which causes many side-effects in the body. Too much consumption of everything is bad and may lead to severe health complications. High-protein/low-carb diets are also considered as a weight loss technique and many people without taking advice from a doctor or nutritional experts start consuming a lot of proteins. The intake of protein should be much lower than carbohydrates and when people take a greater amount of protein; their metabolism changes into a state called ketosis, which means the body converts from burning carbohydrates for fuel to burning its own fat. Ketosis suppresses appetite and people start eating less. It also occurs in diabetes and it disturbs body's elimination of fluids resulting in a loss of body’s water weight.
References
- Hartmann C, Siegrist M. Benefit beliefs about protein supplements: A comparative study of users and non-users. Appetite. 2016 Aug 1;103:229-35. [Cited 27 June 2019]. Available from:
- Hoffman JR, Falvo MJ. Protein–which is best?. Journal of sports science & medicine. 2004 Sep;3(3):118. [Cited 27 June 2019]. Available from:
- Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. The American journal of clinical nutrition. 2008 May 1;87(5):1558S-61S. [Cited 27 June 2019]. Available from:
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