nutrition week . Day 2 : importance of proteins

*DAY 2 - IMPORTANCE OF PROTEINS*

Protein is one of three primary 

macronutrients (the others being carbohydrate and fat). Macronutrients are the chemical compounds that humans ingest the most of, and which provide us with most of our energy. Proteins consist of amino acids, and are the most commonly found molecules in cells.

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.

*Why is protein important?*

Humans can’t survive without all nine 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.

*How much protein do you need?*

Protein provides the same energy density as carbohydrates. However, the body does not store proteins in the same way it stores carbohydrates and fats. This means that you need to consume protein everyday. There are differing opinions about just how much protein you need each day, however. This is due in part to the number of things that affect how much protein your body needs.

*Source of proteins*

Many people look to supplements to increase the amount of protein they consume, but most people can get the protein they need each day from foods. The foods you eat also provide other essential nutrients.

Both plants and animals provide good sources of protein. It’s important to be aware, however, that while many plants provide protein, most do not provide all of the essential amino acids. According to the Food and Nutrition Board of the Institute of Medicine, meat, poultry, fish, eggs, milk, cheese, yogurt, quinoa, and soybeans are all source of complete protein – which means they provide all nine essential amino acids.

Many different foods that come from plants – including fruits, legumes, seeds, nuts, whole grains, cereals – provide protein. However, since plant proteins are not complete proteins, it’s important to know which amino acids these foods provide, especially if you do not eat meat or dairy. You must make a point to eat a variety of plant protein to ensure that you get all of the essential amino acids.