How much protein do we need daily to keep the body healthy?
Each cell in the human body Contains proteinThe main structure Protein AZ Amino acids Is. Protein is necessary for the body, even vegetarians should consume protein. Protein is an important element
Proteins are chains of amino acids that exist in all body cells and are structural components of life. Proteins are used to regenerate, maintain and grow cells in the body and form the main part of skin, muscles, organs and glands.
Because protein is constantly being broken down into amino acids in the body, you must provide protein through your daily diet to regularly replace the protein needed for vital functions.
What is “complete” and “incomplete” protein?
There are 9 essential amino acids that you must get through your diet because the body cannot make them. Foods that contain all nine of these essential amino acids, such as meat, milk, eggs, and cheese, are known as “complete proteins,” and those that do not are called “incomplete proteins.” Alternative proteins are two incomplete proteins that together can form essential amino acids.
Most Americans eat more protein than they need. Nutrient deficiencies are very common in the United States, but protein is not one of them. According to the US Centers for Disease Control and Prevention: Most adults in the United States consume more than the required amount of protein. But it is very rare that a person has a varied and healthy diet and does not get enough protein.
Typically, about 10 to 35 percent of daily calories should come from protein. For women this amount is about 45 grams of protein per day, and for men 56 grams. For most people, one or two servings of healthy protein sources are enough to meet their daily needs. The size of a serving can be like the following examples:
• Half a cup of beans
• 90 grams of red meat or fish meat
• One egg
• Two tablespoons of peanut butter
• 30 grams of cheese
What happens if you consume more protein than you need?
Because the body can only use a certain amount of protein per day, if you regularly consume more protein than the body needs, the calories from the excess protein will be stored as fat and appear as overweight (each gram of protein has 4 calories). . Of course, there are other losses from the consumption of protein in excess of the body’s needs, which include:
Damage to the liver and brain: Excess protein can cause ammonia to build up in your body. This causes the liver to overwork and if ammonia accumulates in the blood, it may cause the brain and nervous system to decrease, which is known as hepatic encephalopathy.
kidney disease : Protein increases the amount of nitrogen in the bloodstream more than the required amount and directly affects the kidneys and may cause kidney disease.
Bone problems: Consuming excess protein increases the rate of calcium loss from the body and has a negative effect on your bones and increases the risk of osteoporosis.
Side effects of using unhealthy sources of protein
If the source of protein is unhealthy, such as processed or burnt meat, it increases the risk of cancer, heart disease and other diseases.
Most people can get the amount of protein they need with a balanced diet. But pregnant women, the elderly, and those who want to lose weight or exercise regularly need more protein.
Source – Persian Tab