Proteins are nitrogen-containing compounds made up of amino acids. These compounds serve many functions in our body. In fact, proteins are the building blocks of the human body.
- In animals, proteins are structural components of organs and soft tissues.
- They are involved in the formation of new tissues during growth and adolescence.
- They help repair damaged tissues.
- They play a role in the production of enzymes and hormones.
- They are involved in the transmission of nerve impulses.
- They help provide structural support and enable movement.
- They contribute to the body’s resistance to and protection from diseases.
- They assist in the transport of oxygen and other substances through the bloodstream.
- They play a role in blood clotting.
- They are directly or indirectly involved in maintaining water and electrolyte balance.
As mentioned above, proteins are structurally and functionally essential for us. If protein intake is insufficient, many bodily functions may be impaired. Therefore, it is very important to meet our daily protein needs through food.
How Much Protein Do I Need?
A healthy adult should obtain about 12–15% of their daily energy intake from proteins. Another calculation suggests consuming 0.8–1 gram of protein per kilogram of body weight per day. (For a person weighing 60 kg, this means 48–60 grams of protein daily.) It’s important to remember that protein needs may vary based on health conditions, pregnancy or breastfeeding, and levels of physical activity.
What Are the Sources of Protein?
Animal-based foods rich in protein include meat, fish, eggs, milk, and dairy products. Plant-based protein sources mainly include grains, legumes, and nuts.
A Common Misconception Today: “Do Vegans Not Get Enough Protein?”
This is not necessarily true. While animal-based sources stand out in terms of essential amino acid content, it’s due to the completeness of their amino acid profiles. Animal products contain all the essential amino acids required for human nutrition. In contrast, plant-based sources may contain these amino acids in varying amounts. Therefore, in vegan diets, increasing the variety of plant-based foods is key to obtaining all essential amino acids. Vegans who include a variety of plant-based foods such as tofu, edamame, lentils, chickpeas, peanuts, almonds, spirulina, quinoa, chia seeds, peas, soybeans, kidney beans, bulgur, and whole wheat bread will have no difficulty meeting their protein needs.
