What is Protien and Why is it Good for You?
- Lizzie Bislamyan
- May 7
- 3 min read
Protein has become one of the most talked about nutrients in modern health culture. However, protein is much more than just a fitness trend. Proteins are complex molecules made up of amino acid chains called polypeptides, and they play an essential role in nearly every function of the human body. One of the most commonly known benefits of protein is its role in tissue and muscle repair, which is why athletes and active individuals often prioritize it in their diets. Proteins also function as enzymes that catalyze vital chemical reactions, including digestion and energy production. In addition, proteins help transport oxygen and nutrients through hemoglobin in the bloodstream and are involved in creating hormones that facilitate puberty and cellular growth. They also create antibodies that fight viruses.
Beyond these biological functions, protein also affects hunger and eating behaviors. Protein takes more energy for the body to digest and suppresses ghrelin, the hormone responsible for sending hunger signals to the brain. Because of this, protein can help individuals feel full for longer periods, leading to a lower calorie intake and decreased overall inflammation. As a result, high-protein diets have become increasingly popular in discussions surrounding weight loss and healthy lifestyles.
How much should I eat?
Despite the growing obsession with protein, it is important to understand how much protein the body actually requires. One should consume around 0.8 grams of protein per kilogram of body weight, or approximately 7 grams per 20 pounds of body weight.
Which ones should I eat?
The concept of a "protein package" emphasizes choosing high-protein foods that also provide additional nutritional benefits.
Plant-based proteins such as lentils, soybeans, chickpeas, and black beans are high in protein while also providing fiber, iron, magnesium, and antioxidants.
Nuts are another valuable source because they contain tocopherols, which support cognitive health and may help prevent neurodegenerative disease. They also contain plenty of short-chain fatty acids
Short-chain fatty acids are the primary energy source for colon cells, which strengths the intestial wall, improves gut permability, and protects against pathogens
They lower the ph of the gut, allowing for better absorbtion of vital minerals
Seafood, specially fatty fish like salmon contain around 30 grams of protein in 4 ounces and serves as a strong source of long-chain omega-3 fatty acids.
Long-chain omega-3 fatty acids reduce triglycerides, preventing blood clotting and lowering blood pressure
Docosahexaenoic acid (DHA), a type of long-chain omega-3 fatty acid, is essential for cognitve development, and brain structure and function. As a result, it can prevent neurodegenerative diseases like Alzheimer's.
LCFA are effective in reducing chronic inflammation and contribute to joint health, managing arthritis.
They also support retinal health, slowing vision decline
Dairy products such as low-fat Greek yogurt and cottage cheese are high in protein while also offering probiotics that support digestion.
Poultry is another beneficial source because it provides lean protein along with essential B vitamins used for energy production.
Although protein is essential, not all protein sources provide the same health outcomes. Red meats contain protein but are also high in saturated fats and cholesterol, which can contribute to heart disease. Processed meats such as salami and hot dogs are considered group 1 carcinogens, meaning they are direct causes of cancer. Because of these risks, dieatians recommend continuing to eat red meat occasionally while making a greater effort to incorporate plant-based proteins, seafood, poultry, and dairy proteins into one’s diet.
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