Protein - How important is it?

There are few things as important to our bodies as protein. The key function of protein is to build and maintain the tissues in the body. Muscles, vital organs and hormones all are comprised largely of protein. Your hair, nails and skin are all dependent on protein. But what actually is a protein? Where do I get it from? How much do I need? Here are the answers. What is protein? Proteins are large molecules made up of amino acids. Twenty amino acids make up each protein but only twelve of these can be produced by the body. The other eight essential proteins must be consumed form outside the body i.e. from our food. Why is protein so important? Protein is important because it is essential to our body in so many ways. You could fill an A4 page with all the functions protein provides but the main ones are as follow: - builds and maintains all tissues in the body - it provides the structure of all muscle form - provides for the transportation of oxygen, nutrients and waste products through the body - provides collagen to body tissue including the hair, skin and nails. What foods contain protein? Many different foods contain protein so you should have no problem obtaining the recommended daily intake. The best sources of protein are: - dairy products - meat - fish - avocados - nuts - seeds - figs and dates - bananas and apricots How much protein do I need? The UK Department of Health and Social Security recommend daily intake of protein is 68g for men and 54g for women. However these figures don't take into account the differences in body size and weight. For example a 5ft slim woman doesn't need as much as a 5ft 10 athletically built woman. A better measurement of ho much you take is according to your actual body weight. You should consume between 0.6 and 0.8 grams of protein for each kilogram you weigh. For example if you weigh 60kg you should be eating somewhere between 36-48 grams of protein every day. Is too much protein bad for you? Like everything else, you shouldn't consume excessively high amounts of protein. Eating ten times the recommended daily intake could increase the risk of liver and kidney disease. But it is very difficult to physically eat this much. For example you would have to eat ten full sized chicken breasts to reach these kind of levels. The Final Thought Unlike its cousins fat and carbohydrate, protein doesn't suffer from any bad press. Its importance to a healthy body is undisputed. Our skin, muscles and organs are all dependant on these little building blocks. However, many people don't give their protein intake a second thought. Its all carbs and calories, fats and fibre - none of which are any more crucial to our bodies as protein.