Table of contents:
- Various Benefits of Protein for He alth
- Various Food Sources of Protein
- Recommended Daily Protein Intake
There are various benefits of protein that are good for the body, from losing weight to maintaining bone strength. You can get these benefits by eating protein-rich foods and drinks as needed
Protein is an important nutrient for repairing cells, producing new cells, and making body organs work properly. Proteins consist of amino acids which are generally divided into essential amino acids and non-essential amino acids.
The body can't produce essential amino acids, so it's important for you to keep up with your intake by eating protein-rich foods or drinks.
Various Benefits of Protein for He alth
The body needs protein to stay he althy and organs to function properly. The following are the various he alth benefits of protein:
1. Lose weight
Consuming foods rich in protein is believed to provide a longer full effect. This is because the protein content in food can suppress the production of hormones that make you hungry.
Therefore, protein-rich foods are appropriate for those of you who are losing weight. However, to get maximum results, you are also advised to exercise regularly.
2. Increase muscle mass and strength
Consuming the right amount of protein can increase muscle mass and increase muscle strength.Therefore, a bodybuilding athlete or someone who wants to strengthen and enlarge muscles often consumes more protein and compensates with weight training.
3. Prevent hair loss
Keratin is a type of protein that makes up your hair. If you don't have enough protein, your hair will look unhe althy and fall out easily. Therefore, if you have hair loss problems, you are advised to fulfill your daily protein intake.
4. Maintain bone strength
Fulfilling protein intake can reduce the risk of osteoporosis and fractures. Therefore, protein is very important, especially in women. This is because women are more at risk of developing osteoporosis after menopause. The benefits of this protein will be maximized if you regularly do physical activity.
5. Speed up wound healing
Protein is the main element forming tissues and organs in the body. Therefore, consuming more protein can speed up wound healing when you have an injury.
Various Food Sources of Protein
To get the various benefits of protein, you can consume the following foods and drinks:
Seafood is high in protein and usually low in fat. Some types of seafood, including salmon, are also rich in omega-3 fatty acids which are very good for heart he alth.
You are advised to prefer white meat, such as skinless chicken, to get he althier protein. This is because red meat contains more fat which is harmful to he alth.
Eggs are an easy-to-find source of protein. Not only high protein, chicken eggs also contain B vitamins, folate, selenium, and calcium.
Nuts are also a good source of protein for he alth. In addition, nuts are rich in fiber which makes you feel full longer, thereby reducing the urge to overeat.
Milk and its processed products
Milk, cheese and yogurt are excellent sources of protein. In addition, these three protein sources also contain calcium and vitamin D which can maintain strong bones and teeth and prevent osteoporosis.
Animal protein contains more complete protein when compared to vegetable protein, because it contains 9 essential amino acids that the body needs to function properly.
Recommended Daily Protein Intake
Every person's daily protein intake needs can vary depending on gender, age, and he alth conditions. The following are recommendations for daily protein intake according to the Ministry of He alth of the Republic of Indonesia in 2019:
- Children aged 1–6 years: 20–25 grams
- Children aged 7–9 years: 40 grams
- Teenagers: 65–75 grams
- Adults: 60–65 grams
- Pregnant women and nursing mothers: 75–85 grams
Although protein intake is important for he alth, someone who suffers from kidney failure needs to limit or reduce protein intake so as not to aggravate the work of the kidneys. Therefore, if you suffer from kidney failure, consult your doctor to find out the daily protein intake according to your condition.
For someone with a he althy kidney condition, lack of protein intake can cause signs and symptoms such as susceptibility to infection, loss of muscle mass, fatty liver, to protein energy malnutrition such as kwashiorkor and marasmus.
In addition to protein-rich foods and drinks, you can also take protein supplements to help you meet your daily protein intake.
However, before taking supplements, you should first consult with your doctor to find out the dose that suits your condition and needs. That way, you can get the maximum benefits of protein.