Protein: Benefits, Uses, Foods, Functions and Examples, Structure

What is protein?

Muscles, bones, skin, hair, and nearly every other body part or tissue contain protein. Several chemical reactions are fueled by enzymes in the liver, as well as oxygen carried in the blood by hemoglobin. More than 10,000 proteins make you who you are and keep you that way.

Protein is made up of more than twenty basic building blocks called amino acids. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch, or by modifying others. Nine amino acids — histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine — known as essential amino acids, must come from food.

Unlike sugar or salt molecules, protein molecules are very large and are made up of many amino acids linked together, much like beads on a string. The natural amino acids found in proteins are approximately twenty different types. Similar proteins have similar amino acid sequences and compositions. There is no established correlation between structure and function that can be attributed to the amino acid sequence of a protein, however amino acids make up proteins, and their properties can be attributed to their functions.

Amount of protein do I need

It is recommended that every 20 pounds of body weight receives just over 7 grams of protein per day by the National Academy of Adult Medicine.

That is about 50 grams of protein per day for someone who weighs 140 pounds.

For someone weighing 200 pounds, that means 70 grams of protein per day.

In addition, the National Academy of Medicine sets a wide range for acceptable protein intake - between 10% and 35% of daily calories. Additionally, there is relatively little solid information on the ideal amount of protein in our diets and the healthiest target for the calories we should consume from protein. The percentage of calories from total protein intake was not associated with mortality or specific causes of death in a Harvard analysis of more than 130,000 men and women followed for up to 32 years. Protein sources were, however, crucial.

What about protein powders?

Protein powder can come from a variety of sources, including eggs, milk (such as casein and whey), and plants (such as soybeans, peas, and hemp). For example, a vegan protein powder might include protein from peas, pumpkin seeds, sunflower seeds, and alfalfa. A protein powder is not regulated by the U.S. Department of Health and Human Services. Non-protein ingredients often include vitamins, minerals, thickeners, added sugars, non-calorie sweeteners, and artificial flavors. Protein powders may contain unexpected ingredients, added sugars, and calories, so it is important to read the labels before consuming.

Protein nutritional value

The nutritional value of a protein is determined by the amount of essential amino acids it contains.

There are different amounts of essential amino acids in different foods. Generally speaking:

As such, animal products (such as chicken, beef, fish and dairy products) contain all the essential amino acids and are referred to as "complete" (or "ideal" or "high-quality") proteins.

All essential amino acids are found in soy products, quinoa, and the seeds of the leafy green called amaranth (consumed in Asia and the Mediterranean).

Proteins from plants (beans, lentils, nuts, and whole grains) lack at least one of the essential amino acids and are thus referred to as "incomplete" proteins.

In order to get the proper blend of essential amino acids on a vegetarian or vegan diet, vegetarians and vegans need to choose a variety of protein sources from a range of plant foods every day.

If you follow a vegetarian or vegan diet, you can typically get enough protein by eating a variety of foods. An example of such a meal is baked beans on toast, which contains all the essential amino acids found in a typical meat dish.

Protein Foods

Some sources of dietary protein include:

Lean meat – beef, lamb, veal, pork, kangaroo

Poultry – chickens, turkeys, ducks, emus, geese and tree birds

Fish and seafood – fish, prawns, crabs, lobsters, mussels, oysters, scallops, oysters

egg

Dairy products – milk, yogurt (especially Greek yogurt), cheese (especially cottage cheese)

Nuts (including nut paste) and seeds – almonds, pine nuts, macadamia nuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds

Legumes and beans – all beans, lentils, chickpeas, peas and tofu.

Some grain and grain-based products are also sources of protein, but they generally aren’t as high in protein as meat and alternative meat products.

BMI Calculator | Step by Step Methods of Calculating Body Mass Index (BMI)

BMI Calculator

BMI (body mass index) is a measure of whether you’re a healthy weight for your height. Use this BMI calculator to check the adults in your family.

BMI weight ranges

Less than 18.5 = Underweight

Between 18.5 – 24.9 = Healthy Weight

Between 25 – 29.9 = Overweight

Over 30 = Obese

Only adults should use this calculator (pregnant women and nursing mothers should not rely on these BMI readings) and no action should be taken based on their results other than consulting a suitably qualified person such as a physician.

You can use the calculator to find out how your weight compares to common values. The BMI (or BMI) is determined by multiplying your weight (in kilograms) by the square of your height (in metres) or BMI = kg/m2.

Is BMI reliable?

BMI is a measure of your weight in relation to your height. A careful assessment of obesity is crucial, since being overweight or obese greatly increases your risk of a variety of medical conditions such as type 2 diabetes, heart disease, and cancer. With the rising levels of overweight and obesity, BMI is being emphasized and its limitations as a measure of ideal weight for individuals, rather than groups where "averages" apply.

"Some people have naturally bigger bodies than others. The weight difference caused by this is not significant and is included in the healthy BMI range. The very hungry person does not exist." Dr. Jan Sambrook, How to lose weight the healthy way

For most adults, BMI provides a good indication of weight-related health risks. No matter what the factors listed below are, your weight is definitely putting your health at risk if your BMI is over 35. In some cases, however, BMI may underestimate or overestimate this risk in the 25-35 BMI range. These include:

children

In order to estimate children's healthy weights, your doctor or health visitor can advise you where your child sits on the 'percentage charts'.

pregnant women

The usual BMI estimates do not apply if you are pregnant.

If you are too muscular

According to your BMI, you have an average amount of body fat, including "intra-abdominal fat," which is fat deep within the stomach cavity rather than beneath the skin. Type 2 diabetes and heart disease are more closely linked to abdominal fat than fat under the skin.

You may have a lower body fat percentage than what your BMI indicates if you are very muscular. These findings, however, apply only to people who exercise a lot more than the average person.

If you are of Asian descent

A person of Asian descent is more likely to accumulate intra-abdominal fat (fat deep within the stomach cavity rather than under the skin) at a lower BMI than someone of Caucasian descent. From their body chart, people with this pattern of weight gain are called apples rather than pears. They are at risk of heart disease and type 2 diabetes when their BMI decreases, since intra-abdominal fat is directly related to these conditions.

Despite the evidence, the World Health Organization did not officially change the breakpoints due to the variance between Asian populations. According to the report, some Asian groups should be considered overweight if they have a BMI of 22-25, and obese if they have a BMI of 26-31.

Older adults (over 65 and possibly over 60)

If you are over 60 years old, your BMI may not be a reliable way to measure body fat since muscle mass declines and body fat increases.

Here are some alternative estimates of weight-related health risks.

You may be able to get a more accurate estimate of your weight by measuring your abdominal circumference, waist circumference, hip circumference, or waist-to-height ratio if your BMI is not accurate.

waistline

In a parallel position to the floor, measure your waist halfway between your rib cage and your thighs. Be sure to breathe as you measure

Male

Increased health risk – 94 cm

High health risk – ≥102 cm

feminine

Increased health risk – 80 cm

High health risk – 88 cm

waist to hip ratio

You can calculate your waist-hip ratio by measuring your waist circumference (as above) and the width of your hips at their widest point. Take the circumference of the abdomen and divide it by the hip measurement to get the proportion.

The waist-to-hip ratio is associated with a higher than average risk in women with waist-to-hip ratios greater than 0.85.

In men, a waist-to-hip ratio greater than 1.00 is associated with greater than average risk.

waist to height ratio

In a recent study comparing BMI, waist circumference, waist-to-hip ratio, and waist-to-height ratio, researchers determined that waist-to-height ratio was the most accurate way to predict whole-body fat.

As with the waist circumference, divide your height by your waist circumference - it's fairly obvious that both measurements should be imperial (inches) or metric (cms).

Whole body obesity is defined by the waist-to-height ratio:

0.53 or more for men

0.54 or more for women

The waist-to-height ratio of 0.59 or more is considered abdominal obesity.

How collagen is used and its health benefits

Collagen is a protein found throughout the body's connective tissues, which is beneficial for health. A substance like this can be found in the skin, bones, tendons, and ligaments. This substance aids in stretching resistance.

Collagen production declines with age. To increase collagen levels, some people take collagen supplements.

In some studies, collagen supplements may improve bone density, aging skin, and joint health.

The results are promising, but more research is needed to determine whether or not the supplement is effective.

An article on collagen supplementation discusses its potential benefits and possible side effects. Additionally, it explains how to take collagen and what to look for in collagen products.

Benefits

Cardiac Applications

The four heart valve rings of the collagenous cardiac structure are anatomically related, flexible, and unique to the heart muscle. Besides the interventricular and atrioventricular septa, the cardiac skeleton also contains the septa separating the heart chambers. As opposed to the fluid mechanics of blood pressure, collagen contributes to cardiac performance through continuous torsional force. A collagenous membrane separates the upper chambers of the heart from the lower chambers. It filters blood and electrical impulses by typical physiological means.

Atrial fibrillation never becomes ventricular fibrillation when it is supported by collagen. Smooth muscle mass lines the layers of collagen. Compliant blood transfusions are dependent on the mass, distribution, age, and density of collagen. Under variable pressure, the leaflets of the individual heart valves are folded into shape by specialized collagen. It is normal for collagen to gradually accumulate calcium as we age. Calcium dots embedded in collagen matrixes allow cardiac imaging technology to access ratios which are primarily related to blood in (cardiac input) and blood out (cardiac output). Connective tissue diseases are understood to underlie the collagen pathology of the heart.

Plastic surgery

As a healing aid for burn patients to rebuild bone, collagen is also widely used in dental, orthopedic, and surgical procedures. As a dermal filler for wrinkles and aging skin, both bovine and human collagen are widely used. Here are some interesting points:

When used cosmetically, there is the possibility of allergic reactions that will result in prolonged redness; however, this can be virtually avoided by a simple and inconspicuous patch test before applying cosmetics.

The majority of medical grade collagen comes from young cows (bovines) that are BSE-free. In most cases, manufacturers obtain donor animals from "closed herds", or from countries where BSE cases have not been reported, such as Australia, Brazil, and New Zealand.

Bone Grafting

Since the skeleton forms the structure of the body, its strength must be maintained even after fractures and injuries. Bone grafts use collagen because of its triple-helical structure, which makes it a very strong molecule. Because it does not harm the structure of the skeleton, it is ideal for orthopedic applications. Collagen's triple helical structure prevents enzymes from breaking it down, and it is also required for cell adhesion and for proper extracellular matrix assembly.

tissue regeneration

In tissue regeneration, collagen supports are used in sponges, thin plates, gels or fibers. The pore structure, permeability, hydration, and stability of collagen make it beneficial for tissue regeneration. As well as facilitating the deposition of cells, such as osteoblasts and fibroblasts, collagen scaffolds also facilitate the normal growth process once incorporated.

Reconstructive Surgical Uses

In the construction of artificial skin substitutes used to treat severe burns and wounds, collagen is widely used. It can come from bovine, horse, pig, or even human sources; it is sometimes combined with silicones, glycosaminoglycans, fibroblasts, growth factors, and other substances.

Wound healing

One of the body's key natural resources, collagen is a component of skin tissue that contributes to wound healing at every stage. When collagen is applied to a wound, the wound can close. It is possible to prevent wound deterioration, as well as procedures such as amputation.

A natural product, collagen can be used as a wound dressing and has properties that are not found in artificial dressings. The dressing is resistant to bacteria, which is essential for wound dressings. Its ability to fight infection helps keep the wound sterile. Collagen dressings promote rapid healing by forming healthy granulation tissue over the burned area.

The functions of collagen in wound healing are as follows:

The collagen fibers guide the fibroblasts. The connective tissue matrix guides the fibroblasts.

Chemotactic properties: Collagen fibers have a large surface area that can draw fibrogenic cells, which help in healing.

Nucleation: Collagen can act as a nucleating agent when in contact with certain salt molecules, causing fibrillar structures to form. Collagen wound dressings can act as guides for orienting new collagen deposition and capillary growth.