PROTEIN-2.pdf

WHAT IS PROTEIN A molecule made up of amino acids. Proteins are needed for the body to function properly. They are the basis of body structures, such as skin and hair, and of other substances such as enzymes, cytokines, and antibodies. Proteins serve as struct...

WHAT IS PROTEIN A molecule made up of amino acids. Proteins are needed for the body to function properly. They are the basis of body structures, such as skin and hair, and of other substances such as enzymes, cytokines, and antibodies. Proteins serve as structural support, biochemical catalysts, hormones, enzymes, building blocks, and initiators of cellular death. Proteins can be further defined by their four structural levels: primary, secondary, tertiary, and quaternary.  9 IMPORTANT FUNCTIONS OF PROTEIN IN YOUR BODY 1. Growth and Maintenance 2. Causes Biochemical Reactions 3. Acts as a Messenger 4. Provides Structure 5. Maintains Proper Ph 6. Balances Fluids 7. Bolsters Immune Health 8. Transports and Stores Nutrients 9. Provides Energy  1. GROWTH AND MAINTENANCE  In normal circumstances, the body breaks down the same amount of protein that it uses to build and repair tissues.  Other times, it breaks down more protein than it can create, thus increasing the body’s needs.  The body needs protein for growth and maintenance of tissues  2. CAUSES BIOCHEMICAL REACTIONS Enzymes are proteins that aid the thousands of biochemical reactions that take place within and outside of your cells. The structure of enzymes allows them to combine with other molecules inside the cell called substrates, which catalyze reactions that are essential to your metabolism. Enzymes may also function outside the cell, such as digestive enzymes like lactase and sucrase, which help digest sugar. Some enzymes require other molecules, such as vitamins or minerals, for a reaction to take place.  [CONT. CAUSE BIOCHEMICAL REACTIONS] Bodily functions that depend on enzymes include : Digestion Energy production Blood clotting Muscle contraction Lack or improper function of these enzymes can result in disease.  3. ACTS AS A MESSENGER Some proteins are hormones, which are chemical messengers that aid communication between your cells, tissues and organs. >Hormones can be grouped into three main categories. 1. Protein and peptides: These are made from chains of amino acids, ranging from a few to several hundred. 2. Steroids: These are made from the fat cholesterol. The sex hormones, testosterone and estrogen, are steroid-based. 3. Amines: These are made from the individual amino acids tryptophan or tyrosine, which help make hormones related to sleep and metabolism.  {CONT…ACT AS MESSENGER} Protein and polypeptides make up most of your body’s hormones. >Some examples include: 1. Insulin: Signals the uptake of glucose or sugar into the cell. 2. Glucagon: Signals the breakdown of stored glucose in the liver. 3. Hgh (human growth hormone): Stimulates the growth of various tissues, including bone. 4. ADH (antidiuretic hormone): Signals the kidneys to reabsorb water. 5. ACTH (adrenocorticotropic hormone): Stimulates the release of cortisol, a key factor in metabolism.  4. PROVIDES STRUCTURE Some proteins are fibrous and provide cells and tissues with stiffness and rigidity. These proteins include keratin, collagen and elastin, which help form the connective framework of certain structures in your body. Keratin is a structural protein that is found in your skin, hair and nails. Collagen is the most abundant protein in your body and is the structural protein of your bones, tendons, ligaments and skin. Elastin is several hundred times more flexible than collagen. Its high elasticity allows many tissues in your body to return to their original shape after stretching or contracting, such as your uterus, lungs and arteries.  5. MAINTAINS PROPER PH Protein plays a vital role in regulating the concentrations of acids and bases in your blood and other bodily fluids. The balance between acids and bases is measured using the pH scale. It ranges from 0 to 14, with 0 being the most acidic, 7 neutral and 14 the most alkaline. Examples of the pH value of common substances include (18): pH 2: Stomach acid pH 4: Tomato juice pH 5: Black coffee pH 7.4: Human blood pH 10: Milk of magnesia pH 12: Soapy water  {CONT.MAINTAINS PROPER PH} A variety of buffering systems allows your bodily fluids to maintain normal pH ranges. A constant pH is necessary, as even a slight change in pH can be harmful or potentially deadly. One way your body regulates pH is with proteins. An example is hemoglobin, a protein that makes up red blood cells. Hemoglobin binds small amounts of acid, helping to maintain the normal pH value of your blood. The other buffer systems in your body include phosphate and bicarbonate (16}  6. BALANCES FLUIDS  Proteins regulate body processes to maintain fluid balance.  Albumin and globulin are proteins in your blood that help maintain your body’s fluid balance by attracting and retaining water.  If you don’t eat enough protein, your levels of albumin and globulin decrease.  These proteins can no longer keep blood in your blood vessels, and the fluid is forced into the spaces between your cells.  As the fluid continues to build up in the spaces between your cells, swelling or edema occurs, particularly in the stomach region.  Kwashiorkor is rare in developed regions of the world and occurs more often in areas of starvation.  7. BOLSTERS IMMUNE HEALTH Proteins help form immunoglobulins, or antibodies, to fight infection. Antibodies are proteins in your blood that help protect your body from harmful invaders like bacteria and viruses. When these foreign invaders enter your cells, your body produces antibodies that tag them for elimination. Once the body has produced antibodies against a particular bacteria or virus, your cells never forget how to make them. This allows the antibodies to respond quickly the next time a particular disease agent invades your body. As a result, the body develops immunity against the diseases to which it is exposed.  8. TRANSPORTS AND STORES NUTRIENTS Transport proteins carry substances throughout your bloodstream — into cells, out of cells or within cells. The substances transported by these proteins include nutrients like vitamins or minerals, blood sugar, cholesterol and oxygen. For example, hemoglobin is a protein that carries oxygen from your lungs to body tissues. Glucose transporters (GLUT) move glucose to your cells, while lipoproteins transport cholesterol and other fats in your blood.  {CONT. TRANSPORTS &STORES NUTRIENTS} Protein transporters are specific, meaning they will only bind to specific substances. In other words, a protein transporter that moves glucose will not move cholesterol ( Proteins also have storage roles. Ferritin is a storage protein that stores iron. Another storage protein is casein, which is the principal protein in milk that helps babies grow  9. PROVIDES ENERGY Proteins can supply your body with energy. Protein contains four calories per gram, the same amount of energy that carbs provide. Fats supply the most energy, at nine calories per gram. The last thing your body wants to use for energy is protein since this valuable nutrient is widely used throughout your body. Carbs and fats are much better suited for providing energy, as your body maintains reserves for use as fuel. Moreover, they’re metabolized more efficiently compared to protein.  Protein supplies your body with very little of its energy needs under normal circumstances.  TO SOME UP ALL THE FUNCTIONS Protein has many roles in your body. It helps repair and build your body’s tissues, allows metabolic reactions to take place and coordinates bodily functions. In addition to providing your body with a structural framework, proteins also maintain proper pH and fluid balance. They keep your immune system strong, transport and store nutrients and can act as an energy source, if needed. Collectively, these functions make protein one of the most important nutrients for your health.  TYPES AND FUNCTIONS OF PROTEINS Type Examples Transport Hemoglobin, albumin Structural Actin, tubulin, keratin Hormones Insulin, thyroxine Defense Immunoglobulins  LOW-CALORIE, HIGH-PROTEIN FOODS TO TRY Lean Ground Beef. The U.S. Dietary Guidelines advise diversifying protein sources, favoring low-fat or lean protein options like lean beef.... Lean Steak.... Pork Loin.... Skinless Turkey.... Skinless Chicken Breast.... Egg Whites.... Low-Fat or Non-Fat Milk.... Low Fat Cottage Cheese.  HIGH PROTEIN FOODS 1. Salmon Salmon is a fatty fish, meaning it is full of omega-3 fatty acids. One salmon fillet (178 g) contains 39.3 g of protein. 2. Chicken breast Chicken breast is a lean source of protein. The majority of its calories come directly from protein when served without skin. A 100 g skinless chicken breast provides around 22.5 g of protein. 3. Beef Beef offers high amounts of protein per serving. A 3-ounce serving (85 g) of ground beef contains about 21.3 g of protein.  4. Tuna Tuna is an excellent and widely available source of protein. It is also a great source of heart healthy unsaturated fatty acids. One can (107 g) of tuna contains around 20.3 g of proteinTrusted Source. 5. Pork Lean pork is a good source of protein. Pork roasts and tenderloin are good choices for meals. People should avoid processed pork products such as bacon because they are higher in saturated fat and sodium. One 4 oz (113 g) serving of pork contains around 19.1 g of protein.  6. Turkey Turkey packs a powerful punch of protein. Cooked turkey breast can provide about 25.6 g of protein per 3 oz (85 g) serving. 7. Halibut Halibut is a type of white fish. It is an excellent source of lean protein, with around 29.3 g of protein in half a fillet (159 g).  VEGETARIAN HIGH PROTEIN FOODS 1. Eggs Eggs are an excellent source of protein, nutrients, and healthful fats, with 1 large egg containing about 6.3 g of protein. They are also incredibly versatile. A person can prepare eggs in multiple ways such as boiled, scrambled, or poached. A person can incorporate eggs into various dishes such as types of stir fry, soup, and sandwiches for a boost of protein. A hard boiled egg makes a convenient high protein snack. A lacto-ovo-vegetarian diet includes eggs and dairy.  LACTO-OVO VEGETARIAN DIET A lacto-vegetarian (sometimes referred to as a lactarian; from the Latin root lact-, milk) diet is a diet that abstains from the consumption of meat as well as eggs, while still consuming dairy products such as milk, cheese (without animal rennet i.e., from microbial sources), yogurt, butter, ghee, cream, and kefir. A low fat lacto-ovo vegetarian eating pattern has many potential health benefits. Lacto-ovo-vegetarian diets have similar nutrient composition to omnivore diets. Vegan diets may be low in vitamin B 12.  2. Cottage cheese Cottage cheese is a dairy product that has an abundance of protein. It also offers a healthful serving of calcium and other nutrients. A 4 oz (113 g) serving of cottage cheese contains around 12.5 g of protein. 3. Milk Cow’s milk is an excellent source of protein for people who can tolerate drinking milk. A 1 cup (244 g) serving of milk contains 8 g of protein.  4. Nut butters Nut butters, including peanut butter and almond butter, are another quick and easy way to add protein to the diet. Use 1–2 tablespoons of nut butter on whole grain toast, in a smoothie, or as a dip for apple slices and fresh veggie sticks for a protein boost. The amount of protein per serving can depend on the type of nut butter.  5. Whey protein powder Whey protein powder is a supplement that is popular among bodybuilders and athletes aiming to increase muscle mass and strength. This powder is made from proteins found in the liquid part of milk, which are left over during cheese production. It can add a substantial amount of protein to a person’s diet. It is essential for people to read the nutrition labels because whey proteins are often full of added sugar and sweeteners. The nutrition labels can also provide information about how much protein is in that particular whey protein powder.  VEGAN HIGH PROTEIN FOODS 1. Black beans Black beans can be an inexpensive source of protein. A person can prepare black beans in a variety of ways, making them a very versatile ingredient when preparing meals. One cup (172 g) of black beans contains around 15.2 g of protein. 2. Lima beans Lima beans can add variety to types of salad, stir fry, and rice bowls. A 1-cup (241 g) serving of canned lima beans provides about 11.9 g of protein. 3. Cauliflower Like broccoli, cauliflower offers a lot of protein compared to its low calorie count. One cup (107 g) of chopped cauliflower has 27 calories and 2.05 g of protein.  4. Broccoli Broccoli is higher in protein than many other vegetables. It is not a high protein food on its own, but a person might choose it over other vegetables if they are prioritizing protein intake. One cup (91 g) of chopped raw broccoli has around 2.57 g of protein and contains a variety of nutrients such as folate and potassium. This vegetable is also low in calories, with around 30.9 calories per cup. 5. Chinese cabbage Also known as napa cabbage, Chinese cabbage is a vegetable that is full of antioxidants. While it is not as high in protein as some other sources, 1 cup (109 g) of cooked napa cabbage adds 1.2 g of protein to your daily intake.  6. Oats Oats offer about 10.7 g of protein per cup (81 g). They are also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal and people can flavor them with a variety of healthful foods, such as fruits and nuts. People should read the label carefully for instant and prepared oatmeal, as they often contain high amounts of added sugars or sweeteners. 7. Tempeh Tempeh comes from soybeans, like tofu. However, it has a higher protein count than tofu, offering about 20.3 g of protein per 100 g. A person can usually find tempeh in the refrigerated produce section at the grocery store, often right next to the tofu.  8.Sun-dried tomatoes Sun-dried tomatoes are an excellent addition to many dishes and are widely available. They offer protein, as well as additional nutrients and fiber. One cup (54 g) of sun-dried tomatoes contains about 7.61 g of protein, though a person is unlikely to eat this many sun-dried tomatoes in a single meal or snack. 9. Guava Guava is a small tropical fruit with a sweet flavor. Guava is one of the most protein-rich fruits available, with about 4.21 g of protein per cup (165 g). It also offers additional nutrients, such as vitamin C.  10. Peas Peas are high in protein, fiber, and other nutrients. Frozen peas are inexpensive, easy to find, and suitable in a lot of recipes. Cooked green peas offer about 4.12 g of protein per half cup (80 g). 11. Chickpeas Chickpeas are high in protein and fiber, and full of nutrients that support heart and bone health. Some studies have suggested that chickpeas may have a protective effect against certain cancers, such as breast cancer and colon cancer.  12. Quinoa Quinoa is one of the only complete sources of vegetarian protein. One cup (185 g) of quinoa contains around 8.14 g of protein. It contains all nine essential amino acids, making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of protein from animal sources.  13. Almonds Nuts are an excellent source of healthy fats. They make a calorie- dense, protein-rich snack that can help you stay full for longer. A 1-oz serving, which is around 23 whole kernels or 28.35 g, contains about 6 g of protein. To cut back on sodium intake, a person can choose unsalted or lightly salted almonds.  14. Pumpkin seeds Pumpkin seeds are full of protein and minerals, such as magnesium and selenium. One cup (46 g) of pumpkin seeds contains around 13.7 g of protein.  15. Avocado Avocados not only contain protein and unsaturated fat, but they also contain good levels of fiber and nutrients, such as potassium. One cup (230 g) of pureed avocado offers 4.51 g of protein.  16. Pistachios Pistachios contain a big serving of protein while also being lower in calories compared to many other nuts. A 1-oz (28.35 g) serving of pistachios contains about 5.73 g of protein, and a wealth of other nutrients, including a high dose of B-6. 17. Asparagus Asparagus gets over one-quarter of its calories from protein. It is also full of nutrients, including B vitamins, and is low in carbohydrates. This vegetable provides about 1.44 g of protein per 60 g, which is approximately four boiled asparagus spears.  18. Brussels sprouts Brussels sprouts are full of protein, fiber, and vitamins. One cup (88 g) contains around 2.97 g of protein. 19. Spelt LIKE WHEAT FLOUR Spelt is a type of hulled wheat with a very high protein content. It has risen in popularity and is often available with specialty flours. Spelt flour contains 14.5 g of protein per 100 g. 20. Teff Teff is a grass that is often ground down to make flour. This gluten-free food has a fairly high protein content, with about 13.3 g of protein per 100 g serving. T h A n K y o u !!!