PROTEIN

• Proteins are made up of many different amino acids linked together. There are twenty different of these amino acid building blocks commonly found in plants and animals.
• The human body consists of around 100 trillion cells. Each cell has thousands of different proteins.
• It is important to get enough dietary protein. You need to eat protein every day, because your body doesn't store it the way it stores fats or carbohydrates.
• How much you need depends on your age, sex, health, and level of physical activity. Most Americans eat enough protein in their diet.

WHY PROTEIN

Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Protein is one of the most important substances in your body. Your muscles, hair, eyes, organs, and many hormones and enzymes are primarily made out of protein. It also helps to repair and maintain your body tissues.

SOURCES OF PROTEIN

Mostly protein:

Meat, poultry, fish, eggs, tofu
Some protein:
Legumes, nuts, nut butters, seeds, seed butters, milk, cheese, cottage cheese, soy beverages, yogurt
Little protein:
Whole grain breads, rice, pasta, quinoa, barley

STRUCTURE OF PROTEIN

Types of protein
We sometimes hear that there are three types of protein foods:
Complete proteins: These foods contain all the essential amino acids. They mostly occur in animal foods, such as meat, dairy, and eggs.
Incomplete proteins: These foods contain at least one essential amino acid, so there is a lack of balance in the proteins. Plant foods, such as peas, beans, and grains mostly contain incomplete protein.
Complementary proteins: These refer to two or more foods containing incomplete proteins that people can combine to supply complete protein. Examples include rice and beans or bread with peanut butter.

FUNCTIONS OF PROTEIN

EXCESS
Diets high in animal protein, specifically those in which the primary protein source is red meat, are linked to a higher risk for kidney stones, kidney disease, liver malfunction, colorectal cancer, and osteoporosis.
Some scientists hypothesize that high-protein diets may accelerate bone-tissue loss because under some conditions the acids in protein block absorption of calcium in the gut, and, once in the blood, amino acids promote calcium loss from bone; however even these effects have not been consistently observed in scientific studies.

DEFICIENCY
1. Muscle loss
2. Aches & pains
3. Unexplained hunger
4. Difficulty sleeping
5. Easily fractured or broken bones
6. Headaches
7. Thinning hair, brittle nails, and skin problems
8. Swelling
9. Fatigue
10. Slower metabolism
11. A compromised immune system
12. Mood swings and energy changes
13. Slow healing injuries