Protein are essential macromolecules that play a crucial role in nearly every function of the human body. Found in every cell, they are responsible for building, repairing, and maintaining tissues, as well as supporting various biological processes.
What Are Protein?

Proteins are made up of smaller units called amino acids, linked together in long chains. There are 20 different amino acids, and the sequence in which they are arranged determines a protein’s structure and function. While some amino acids are produced by the body, others, called essential amino acids, must be obtained through diet.
Functions of Proteins
1. Structural Support: Proteins like collagen and keratin provide strength to skin, hair, and nails.
2. Enzymes: These proteins speed up chemical reactions in the body, aiding in digestion and metabolism.
3. Hormones: Proteins like insulin regulate bodily functions, including blood sugar levels.
4. Transport and Storage: Hemoglobin, a protein in red blood cells, transports oxygen throughout the body.
5. Immune Defense: Antibodies are proteins that help the body fight infections.
Sources of Protein
1. Animal-Based Proteins: Meat, fish, poultry, eggs, and dairy products are rich in complete proteins, containing all essential amino acids.
2. Plant-Based Proteins: Beans, lentils, nuts, seeds, tofu, and quinoa are excellent options, especially for vegetarians and vegans.
Daily Proteins Requirements
The recommended daily protein intake varies by age, gender, and activity level. On average:
– Adults need about 0.8 grams of protein per kilogram of body weight.
– Athletes or people with higher physical demands may require up to 1.6 grams per kilogram.
Importance of Protein
Adequate protein intake is essential for:
– Muscle growth and repair
– Immune function
– Healthy skin, hair, and nails
– Energy production when carbohydrates and fats are unavailable
Conclusion
Proteins are indispensable for health and well-being, supporting numerous bodily functions and contributing to overall vitality. Whether sourced from plants or animals, incorporating adequate protein into your diet is key to maintaining a healthy and active lifestyle.