Proteins and Their Functions

Proteins are large molecules made up of carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur.
They are broken down into amino acids by the digestive system.
There are 23 amino acids, 9 of which are essential and must be obtained through the diet.
Amino acids are used by the body to create blood, muscles, nails, skin, hair, and tissues in internal organs.
Proteins also help with tissue repair, regulate water and acid balance, transport oxygen and nutrients, and create antibodies.
Excessive intake of animal proteins can lead to health problems like heart disease, osteoporosis, stroke, and kidney stones.
The ideal protein intake is 0.36 grams per pound of body weight.
Insufficient protein intake can lead to deficiency diseases like Marasmus and Kwashiorkor, particularly in children.
Good sources of protein include eggs, almonds, fish, walnuts, chicken, lean meats, whole grains, beans, pumpkin seeds, chia seeds, millet, oats, broccoli, seafood, milk, peanuts, yogurt, and cheese.

Proteins aid in the growth and maintenance of tissues.
They provide shape and support to structures like hair, skin, and bones.
Proteins regulate various bodily processes, with enzymes acting as catalysts to accelerate chemical reactions.
They play a vital role in regulating blood acid and base concentrations.
Proteins help in maintaining fluid balance in the body.

Carbohydrates prevent the breakdown of fatty acids in skeletal muscles.
They are involved in the breakdown of fatty acids.
High carbohydrate intake can lead to elevated blood sugar levels and potentially diabetes.
Insufficient carbohydrate intake may result in the body utilizing proteins and/or fats for energy.

Fats are made up of carbon, oxygen, and hydrogen (76%, 12%, and 12%, respectively).
They are essential for many bodily functions, including keeping the body warm, protecting organs, and producing hormones.
Fats are classified into three types:
- Saturated fats: Can increase cholesterol levels, increasing the risk of heart disease. Sources include fast food, pastries, and biscuits.
- Polyunsaturated fats: Help lower cholesterol.
- Monounsaturated fats: Help lower cholesterol.
Sources of fats include avocados, cheese, dark chocolate, almonds, walnuts, chia seeds, olive oil, ghee, butter, milk, eggs, meat, cream, coconut oil, and red meat.

Water is a compound composed of hydrogen (H) and oxygen (O) in a 2:1 ratio.
It makes up 90% of our blood.
Water helps transport nutrients to cells and remove waste products.
It regulates body temperature and is vital for chemical reactions in the body.
Water is essential for metabolism.
It's considered a macronutrient by the USDA.
Sources of water include liquids, beverages (coffee, tea, fruit juices, aerated drinks), vegetables, milk, fruits, cereals, and pulses.

Minerals and vitamins are classified as micro-nutrients.
They are required in small amounts but essential for normal bodily function.
They enable various chemical reactions within the body.
Minerals are further categorized into macro-minerals and micro-minerals (or trace minerals).

Minerals make up about 4% of our body weight.
They are essential for healthy teeth, bones, and many bodily functions, including:
- Transmitting signals
- Forming hormones
- Regulating heartbeat
Minerals are classified into macro-minerals and micro-minerals (or trace minerals).

Calcium: Crucial for growth, teeth and bone health, and muscle function. Sources include milk, cheese, orange juice, eggs, leafy greens, and cereals. Deficiency can lead to rickets.
Potassium: Important for the nervous and muscular systems. Maintains water balance in blood and tissues. Found in bananas, tomatoes, leafy greens, peanuts, citrus fruits, and beans.
Sodium: Involved in muscle function and nerve impulse transmission. Sources include table salt, pickles, and butter.
Magnesium: Repairs and maintains body cells. Found in meat, brown rice, beans, and whole grains.
Phosphorus: Essential for bone and tooth formation and maintaining normal muscle and nerve function. Found in eggs, fish, cod liver oil, milk, and unpolished rice.

Iodine: Crucial for thyroid hormone production and normal growth and development. Deficiency can lead to goiter (swollen thyroid gland) and mental retardation. Found in iodized salt, fish, and seafood.
Zinc: Necessary for immune function, wound healing, cell growth, and taste and smell. Found in red meat, poultry, beans, nuts, and fortified cereals.
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