Most of us know protein is a key part of a well-rounded diet, but not everyone understands just how our bodies actually use protein to help us function better.
Protein is essential for people of all ages—kids, young adults, and seniors—for growth, repair, and overall health.
Protein is one of three essential macronutrients (along with fat and carbohydrates) that we need daily. It supports almost every function of the body from head to toe, so it’s vital that you include it in your everyday diet.
Here’s how it works: Every cell in the human body contains protein. Proteins are made up of chains of amino acids, which are often called the “building blocks of life.” Our bodies need 20 different amino acids to function. These amino acids fall into three categories: Essential, nonessential, and conditional. Our bodies can’t make essential amino acids on their own, which means we have to get them from food sources.
Amino acids are really important when it comes to supporting muscle health. They work to construct and repair muscles, and they help prevent muscle loss throughout our lives. Muscle mass starts to naturally decline around age 30, but here’s the good news: regularly consuming enough protein through our diets can help slow down the process.
Protein, also a source of vitamins and minerals, is essential for supporting healthy bone structure, too. And did you know that keratin, collagen, and elastin are all proteins? They contribute to the strength and elasticity of hair, skin, and nails. In other words, eating a diet rich in protein can help you get healthy, glowing skin. Protein is especially important for growing kids, teens and pregnant women, since it’s necessary for supporting rapid growth and tissue development.
And did you know that protein plays a major role in maintaining a healthy metabolism? Protein takes longer to digest than carbohydrates, so it helps to stabilize blood sugar levels and keeps us feeling full longer, which can help reduce midday cravings.
Fun fact: The human body burns more calories when digesting protein-rich foods versus fats and carbs.
TIP: If brain fog starts to set in every day around 3 pm, you may want to boost your lunchtime protein intake — it’s key for keeping your mind sharp. Amino acids make up neurotransmitters (a.k.a. chemical messengers) that carry signals from one brain cell to another. That means a lack of protein can lead to a decline in memory and mental agility.
Protein even plays a role in hormonal production (for example, insulin — a hormone that’s necessary for blood sugar regulation — is actually a protein). By forming antibodies that fight off viruses and bacteria, proteins also contribute to a healthy, resilient immune system.
Not getting enough protein can lead to fatigue, muscle loss, weakened immunity, and for children, stunted growth and development.
Dietary Guidelines for Americans recommends filling one quarter of your plate with protein (which could be eggs, poultry or fish, or plant-based sources such as lentils and beans). When it comes to snacking, nuts and seeds are a good source of protein, along with lower-fat dairy products. You can also reach for convenient on-the-go options like protein bars to help keep your mind and body fuelled or snack on protein enhanced products like Tortilla chips .
