How Important is Protein Intake, Significance of protein in diet - By: Leena Kiri

Protein intake is essential for the regeneration of tissues; muscles and hormone production, as well as vital to child development; however, its excessive consumption can lead to kidney disease and other ailments.

In principle, proteins are long chains of amino acids, which in turn are composed of molecules of carbon, oxygen, hydrogen and nitrogen that is indispensable for life. They are found mostly in animal products and legumes, but are also found in grains and vegetables.

There are two types of proteins:
Animal, also called high biological value. They are milk, cheese, yogurt, meat and eggs.
Plant. They are found in legumes (beans, lentils and peas, among others).

Best of proteins
Humans need protein to build and repair tissues and organs, transporting substances in the blood, such as lipids (fats) or minerals (iron, mainly), and actively participate in the functioning of the body's defense system. Also contribute to muscle contraction and help create numerous hormones that regulate body functions.

The nutritionist recommends eating the vegetable proteins (legumes) combined with cereals to improve their quality. Some examples that we can incorporate into our daily diet is rice and beans, lentils, broad beans with bread or crackers.

As for foods containing animal protein such as milk and its derivatives is best to eat low-fat and prefer those low-fat cheeses, like cottage cheese or cottage. As for lean meats are advisable, i.e., with less fat such as chicken breast, beef tenderloin and pork, fish (at least once a week) and eggs (one day). This is the purpose of caring for the consumption of dietary fat.

For small and large
Proteins are necessary at any stage of life, but stress its role in childhood, as kids are growing. For this stage it is important that adequate intake depends on age, health condition and other factors, but generally, says nutritionist is recommended that for every kilogram of weight consumed between 1.0 and 1.2 g of protein per day.

Everything in measure
As we know, any excess is a health risk, so it is important to maintain the balance between individual nutrients. In the case of proteins, the excess can affect the kidneys, it must be remembered that one of the functions of these organs is to remove waste products, and an overload can damage the structure.

Also, remember that an excess of animal protein such as meat, usually accompanied by excess fat in the blood as cholesterol, which is a risk factor for heart disease, mainly. On the other hand, has been linked with decreased absorption of calcium, the protein-rich foods such as fish are also rich in phosphorus, which interferes with excessive calcium absorption.

Deficiencies, as well as the excesses represent damage to health, and poor protein intake in children affects primarily growth. In general, a deficiency causes some degree of malnutrition, weight loss, muscle weakness, pale skin, brittle hair that falls out easily and fluid retention as albumin, a protein found in blood, keeps the water within cells and its deficiency affects the function.

And the famous high protein diets?
Characteristics to lead a proper diet, one is balance, which means that proteins, carbohydrates and fats should be kept proper proportion to each other.

According to nutritionist, currently there are several alternative plans with a higher content of protein than recommended, but eating a high protein, low carbohydrate (as some diets that promise to help you lose weight) may generate risks, among which are:
Increased consumption of saturated fat and, therefore, increased blood cholesterol.
Increased risk of malfunction of the kidneys (renal failure) and some cancers.
Deficiency of vitamins and minerals.
Insufficient fiber intake.
Headache, fatigue and drowsiness.
Decreased adherence to a proper eating plan.

For all these reasons it is recommended to prefer a balanced diet including all food groups.

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