Protein

Protein is found throughout the bodyin muscle, bone, skin, hair,

and virtually every other body part or tissue. It makes up the enzymes
that power many chemical reactions and the hemoglobin that carries
oxygen in your blood. At least 10,000 different proteins make you what
you are and keep you that way. The Institute of Medicine recommends
that adults get a minimum of 0.8 grams of protein for every kilogram of
body weight per day (or 8 grams of protein for every 20 pounds of body
weight). (1) The Institute of Medicine also sets a wide range for
acceptable protein intakeanywhere from 10 to 35 percent of calories
each day. Beyond that, theres relatively little solid information on the
ideal amount of protein in the diet or the healthiest target for calories
contributed by protein.
Protein is built from building blocks called amino acids. Our bodies make
amino acids in two different ways: Either from scratch, or by modifying
others. A few amino acids (known as the essential amino acids) must
come from food.
Animal sources of protein tend to deliver all the amino acids we
need.
Other protein sources, such as fruits, vegetables, grains, nuts and
seeds, lack one or more essential amino acids.

 Digestion of proteins
A protein-rich food, such as meat, is broken down into individual
proteins by the gastric juices in your stomach. Pancreatic enzymes
released into the first portion of your small intestine (duodenum)
split the proteins into their separate amino acids. The amino acids
are absorbed by the small finger-like projections (villi) lining the
intestine walls, and are taken to the liver via the bloodstream.
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Advantages of Consuming More Protein in

Human Body
Weight Loss
One advantage to a high protein intake is that it may promote short-term
weight loss. Giving your body the tools it needs to build and repair lean
muscle mass burns calories even while you're at rest, speeding up your
metabolism of fat. According to the College of Nursing at the University
of Cincinnati, protein takes longer to digest than carbohydrates, so when
you eat a high-protein meal, you may feel fuller longer, reducing your
urge to snack between meals. When people eat lots of protein but few
carbohydrates, their metabolisms change into a state
called ketosis. Ketosis means the body converts from burning carbs for
fuel to burning its own fat. When fat is broken down, small bits of carbon
called ketones are released into the bloodstream as energy sources.
Ketosis, which also occurs in diabetes, tends to suppress appetite,
causing people to eat less, and it also increases the body's elimination of
fluids through urine, resulting in a loss of water weight.

 Better Brain function

Protein provides the amino acids your brain needs to function at its
optimal level. A morning meal high in protein raises your brain's tyrosine
levels. This helps your brain produce neurotransmitters called
norepinephrine and dopamine, which give you energy and make you feel
awake and alert. It's also needed for your body to make active thyroid
hormones.

Production of antibodies
Since protein is said to improve the overall health and well-being of
ones body, there are other benefits such as the repair and building of
body tissues as well as the production of antibodies that will protect the
body from infections, thus strengthening the immune system as well.
Most importantly, since meat contains all the essential amino acids, it
definitely ranks as one of the best sources of protein.

Repairing tissues
Proteins are necessary for tissue repair and for the construction of new
tissue. Every cell needs protein to maintain its life. Protein is also the
primary substance used to "replace" worn out or dead cells. Your
muscles, hair, nails, skin, and eyes are made of protein. Those with
thinning hair and too many wrinkles for your age, may lack protein.
Maintaining muscle mass

Beginning at approximately 50 years of age, humans begin to gradually

lose skeletal muscle. This loss is known as sarcopenia, is common in the
elderly, but is also worsened by chronic illness, poor diet or inactivity. It is
likely that protein intake at the upper end of the RDI range can help
maintain muscle mass and strength, which is vital for walking ability and

reducing the risk of injury in older people from falls. It is also important
for older people to eat protein effectively, which means to consume
high-quality protein foods, such as lean meats.
Lowers blood pressure
Eating healthy protein in place of carbohydrate comes from a
randomized trial known as the Optimal Macronutrient Intake Trial for
Heart Health (OmniHeart). A healthy diet that replaced some
carbohydrate with healthy protein (or healthy fat) did a better job of
lowering blood pressure and harmful low-density lipoprotein (LDL)
cholesterol than a similarly healthy, higher carbohydrate diet.

Disadvantages of Consuming Less Protein in Human Body

Edema
Edema is a collection of fluid under the skin, which most commonly
affects the legs, feet, and ankles but can occur anywhere on the body.
Protein is essential for maintaining a balance of water in your body;
without it, you may store water improperly.

Edema
Weight Loss
Severe weight loss is one symptom of a protein deficiency. It may be
attributed to muscle wastage, as your body breaks down your muscles in
an attempt to get protein from them.
Thinning or Brittle Hair
Hair loss and thinning or brittle hair can also be caused by a protein
deficiency. Hair is made up of protein, so a deficiency may lead your hair
to lack the amount of protein it needs to stay healthy. If you become
deficient enough, your hair will even begin to fall out.

 Ridges in Nails
Ridges or white lines in both finger and toe nails can be caused by a
lack of protein the diet. Ridges that run from top to bottom on the nail
can indicate an ongoing protein deficiency, while a ridge that runs
transverse may indicate a deficiency that has now passed.
Pale Skin
Skin that loses pigment and burns more easily in the sun can be caused
by a lack of iron, as well as protein. Frequently, foods that are rich in iron
also contain protein, and protein is necessary for the body to utilize iron
properly. Anemia or lack of iron may result in pale skin.
Skin Rashes
Skin rashes, which may be accompanied by dry or flaking skin are
a symptom of a protein deficiency. These rashes are caused by extreme
protein deficiency and may resemble eczema or other dry skin rashes.
General Weakness
Weakness and lethargy may be caused by a lack of protein in the diet.
Over time, as your stores of protein are depleted, your body will begin to
break down muscle tissue, which can lead to a feeling of general
weakness or lethargy.
Slow Healing
Amino acids, the building blocks of protein, are crucial in wound healing.
When your body heals itself, it needs to repair or produce tissues. These
tissues use amino acids in the repairs, and a lack of protein can lead to
a slower building process.
Difficulty Sleeping
Difficulty in sleeping could be caused by a serotonin deficiency, which
is causedby a lack of certain amino acids. These amino acids are

produced when protein is broken down, and a diet with insufficient

protein could lead to difficulty in sleeping.
Headache
Headaches can be caused by many things, including a protein
deficiency. A lack of protein may lead to headaches in one of a couple
ways:

By causing anemia

By causing low blood sugar

Fainting
Fainting and general weakness may be caused by a protein deficiency
as well. This may be attributed to low blood sugar or to your body's need
to break down muscle tissue to get the nutrients it needs.
Hypoglycemic
Hypoglycemia is a blood sugar disorder in which the amount of sugar
(glucose) in the blood stream available for energy drops below 60mg
per deciliter. Three things are core essentials for proper blood sugar
regulation: a healthy nervous system, a healthy secretory system and
properly functioning proteins dealing with sugar uptake and release
from the cells. When blood sugar levels fall, the nervous system
responds by signaling the adrenals to release epinephrine
(adrenaline), growth hormone, and cortisol, while lowering the
pancreatic secretions of insulin.
Other Symptoms
Not all of the symptoms of protein deficiency are physical. Some are
emotional or mental, and include the following:

Crankiness, moodiness

Problems with conflict resolution

Severe depression

Anxiety

Lack of energy, no desire to do things