Understanding Protein: The Building Block of Life - reviewed by Senior Dietitian

Protein, one of the most crucial macronutrients, plays a vital role in building muscle mass and maintaining overall health. Found abundantly in animal products, nuts, legumes, and various other foods, protein is indispensable for bodily functions, growth, and development. Let’s dive deeper into the importance, functions, sources, and consequences of protein deficiency.

What is Protein?

Protein is a macronutrient composed of organic compounds like hydrogen, nitrogen, oxygen, sulfur, and carbon, which combine to form amino acids. These amino acids are the building blocks of protein. The body doesn’t store protein like it does fats, making daily intake essential. Proteins are involved in the metabolism process, repair tissues, and strengthen the immune system.

Importance of Protein

Protein is crucial for every segment of the body, from bones to muscles and skin. It helps repair tissues, supports immune functions, and acts as a messenger in the body. Starting from childhood, protein is essential for growth and remains a vital nutrient throughout life.
Key Functions of Protein

Promotes growth and maintenance of the body.

Acts as chemical messengers (hormones and enzymes).

Balances pH levels and body fluids.

Transports and stores nutrients.

Provides energy and strengthens immunity.

Protein-Rich Foods and Sources by Senior Dietitians & Nutritionists

Non-Vegetarian Sources

Meat & Fish: Red meat, yellowfin tuna, lean beef, pork chops, chicken breast, and salmon.

Eggs: A versatile and highly bioavailable source of protein.

Dairy Sources

Cottage cheese, yogurt, and milk are excellent dairy-based protein options.

Vegetarian & Plant-Based Sources

Legumes, lentils, soy, sprouts, pulses, mixed nuts, peanut butter, and grains like wheat and chapati.

These sources cater to diverse dietary preferences, ensuring adequate protein intake.

Protein Deficiency: Health Impacts - suggestions by Dietitians

A lack of protein in the diet can lead to severe health issues, including:

Hair Loss: Insufficient protein affects hair thickness and can lead to hair fall.

Stunted Growth: Protein deficiency in childhood can result in poor growth.

Edema: Excess fluids accumulate in the body, causing swelling.

Muscle Loss: Lack of protein leads to reduced muscle mass and strength.

Meeting Protein Requirements

The daily protein requirement varies by age and weight. For example:

Children aged 2–6 need 5 ounces daily.

Teenagers require about 7 ounces, three to four times a day.

Adults should aim for 0.8 grams of protein per kilogram of body weight.

Protein shakes and bars are convenient supplements but should complement a diet rich in natural sources like dals, meats, and nuts.

Protein is the foundation of a healthy body, playing a critical role in growth, repair, and overall well-being. Including a variety of protein-rich foods in your diet—whether from dals, meat, dairy, or plant-based options—ensures optimal health. A balanced diet with adequate protein helps maintain energy, immunity, and vitality for people of all ages.