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What are the sources of proteins and their health benefits

Protein is one of the main elements responsible for many functions in the body, including building tissues, cells, and muscles. The protein, along with fats and carbohydrates, is the main sources of energy production that the body needs in order to carry out vital processes. Proteins are formed from a group of twenty types of acids. Amino, of which nine are essential, that is, they must be obtained from food sources that contain protein, and other types are non-essential, i.e. can be manufactured inside the body, and protein is one of the organic compounds that have a complex composition, and they have a high molecular weight, and are considered Amino acids are their building blocks, bound together by an amino bond, and a study in the Netherlands demonstrated that "eating protein in a meal increases the feeling of satiety for a longer period of time, which contributes to reducing the consumption of more calories during the day, which helps To reduce weight and reduce obesity and the accumulation of body fat. " The study indicated that people who eat enough protein during a healthy and balanced diet are less likely to regain the weight lost during the diet period; it is worth noting that increasing protein intake would improve the body structure and better distribute the fat and muscles in it.

Sources of proteins in food:
Protein sources are varied; some are animal, some are vegetable, including seafood and fish, and fish and seafood are among the best sources of nutritional protein, as they contain omega-3 acids that are good for the heart, unlike the rest of the animal protein sources, are rich in proteins with high nutritional value and low fat, And sources of poultry protein, as it is a good source of animal protein. The cut portions of skinless chicken breasts are considered to be low-fat protein sources compared to red meat.
Sources of red meat protein:
Red meat is one of the sources rich in protein, in addition to vitamins and minerals, eggs, as it is a source of high-quality protein, and is also a source of cheap animal protein, and eating eggs at the breakfast table helps reduce hunger for a long period of time. Milk and dairy products are rich in protein, and also contain the calcium and vitamin D needed to build bone. Legumes such as beans, lentils, and chickpeas are considered a good source of protein in food, as well as they contain dietary fibers that help with digestion and give a feeling of fullness and satiety for a very long period of time, as one cup of legumes contains an equal amount of proteins. For those in ounces of grilled meat.

Sources of soy proteins and nuts include:
Soy milk and cheese made from tofu is a good alternative to other fat-rich proteins, in addition to helping to reduce cholesterol and reduce the risk of heart disease, and nuts, almonds, hazelnuts, peanut butter, peanuts, pecans, sunflower seeds , And nuts are a rich source of beneficial fats, as well as a good protein content. Tuna is considered one of the most popular types of fish, and it is characterized by being low in calories and fats, while it contains a high percentage of protein that reaches 94% of the total calories. 149 grams of canned tuna in water contains 39 grams of protein and 179 calories. Thermal only.

Lentils, peas, and quinoa are sources of protein:
Where lentils are considered a rich source of protein; one cup of cooked lentils provides 18 grams of protein and 230 calories, in addition to containing many important nutrients such as folate, manganese, and iron, and helps reduce the risk of certain diseases Like diabetes, heart disease, and some types of cancer, green peas are found, as they are a good source of protein; one cooked cup provides 9 grams of protein in addition to that, peas contain iron, magnesium, phosphorus, zinc, copper, and many vitamins B. Quinoa where one cup of cooked quinoa contains 8 grams of protein and 222 calories, and quinoa has many health benefits; it contains many minerals, vitamins and fibers, in addition to antioxidants.

What are the functions of protein:
Proteins are found in all tissues, as they are part of every process that occurs in the body, and they have many functions, including the formation of antibodies responsible for the body’s immunity, such as amiono globin, and the formation of enzymes responsible for chemical reactions in the body such as: the phenylalanine hydroxylase enzyme, The hormones responsible for transporting signals to cells and body organs are formed to stimulate them to perform their tasks. They also enter into the composition of cells and tissues, support and cause muscle movement, such as the actin protein, and contribute to storing and releasing vital molecules in the body such as ferritin.

 Daily protein needs:
 The amount of protein needed to be eaten daily is based on an individual’s weight and the type of physical activity practiced. A healthy, average-active person is advised to obtain a rate ranging between (10-15%) of the total daily caloric intake of protein, which is approximately one gram, for each A kilogram of body weight, while a pregnant woman needs approximately 10 grams or more, while a breastfeeding woman needs (20) grams of protein per day, in order to be able to produce milk in sufficient quantities for the infant, and athletes need greater amounts of protein to build muscle, and is considered an amount The protein needed for them depends on the type of exercise and the duration of the exercise Exercises and intensity.

Health benefits of protein:
Protein is involved in the synthesis of cells and tissues, as it is an important part of every vital process that occurs in the body, preserves the health of the heart and blood vessels, and works to prevent cancer and the growth of malignant tumors, in addition to reducing symptoms associated with menopause, as it reduces the proportion of Harmful cholesterol in the father, and helps in building and strengthening muscles, and he performs an immune mission in the immune system, as the antibodies launched by the immune system are antibodies that defend the body against harmful bacteria, viruses and germs and prevent disease, and maintains the degree of acidity It is suitable for the body, as protein protectors take on the task of releasing hydrogen ions that lower their acid value.

Protein is the basic building unit for hair, skin, nails and various body organs, and the body cannot move without the presence of protein because it helps to move, walk and stand, as it is involved in building collagen, tendons, ligaments and bones, in addition to contributing to the transport of nutrients to and from cells, as well as It transports sodium and potassium and maintains the appropriate electrical balance in the muscles. It carries vitamin A from the body’s organs to cells. The protein is an essential blood component, specifically the hemoglobin responsible for transporting oxygen from the lungs to the cells, and transporting carbon dioxide and Litter of cells towards the output devices.

Excessive protein intake:
 In spite of the benefits of proteins in the body, it should be consumed in moderation without exaggeration, as biting people depend on their diet for a diet rich in protein and poor in carbohydrates for many reasons including weight reduction and muscle building, and medical studies have proven that eating large amounts of protein Harmless to the body, especially if this diet is not associated with regular exercise. " And that the increase in the amount of proteins pushes the body to form toxic substances called ketones, and to get rid of ketones the kidneys are forced to work with additional energy, which exposes the body to losing large quantities of fluids and causing the body to dry out, and kidney fatigue is accompanied by the appearance of symptoms:
Lack of calcium in the bones, which causes their fragility.
  1.   Feeling tired and dizzy.
  2.   Having a bad breath in the mouth.
  3.   And increase the level of cholesterol in the blood.
  4.  And increase the chances of heart disease.
  5.  And increase the chances of kidney stones.
The excessive intake of proteins causes gout, as eating large quantities of animal protein leads to an increase in the production of boric acid that accumulates in the joints causing severe pain, and studies indicate that "eating animal protein in large quantities encourages the liver to produce an insulin-like growth factor that In turn, the growth of cancer cells is encouraged, and muscle mass is reduced, with a diet rich in protein rich in carbohydrates leading to deficiencies in vitamins and fibers.

Protein sensitivity:
 Some people suffer from the appearance of symptoms of allergies when they eat certain types of food, and one of the most common types of food allergy is protein sensitivity, and protein sensitivity is known as “an abnormal reaction that the body’s immune system exhibits towards the protein found in some foods”, for example, (Milk, eggs, peanuts, nuts, shellfish), and allergies occur because proteins are not affected by cooking heat, or stomach acids and digestive enzymes, and remain as they are without converting to amino acids, and are absorbed and enter the bloodstream in the form of proteins, reaching the organs Different in the body mm The allergy does not spread throughout the body. The response of the immune system to eating allergens is the production of antibodies, which causes the appearance of allergic symptoms such as sneezing, runny nose, itchy mouth, difficulty breathing and swallowing, abdominal pain, diarrhea or vomiting, and bee hives. .