How much protein we need and where we can get it

Protein, along with carbohydrates and fats, is an important component of the human body structure. It is the food that helps us to build our body. Our muscles are 80% protein. The only other substance in the human body that is found in bigger quantities than protein is water. That's why protein is referred to as the most important component of our organs.

Proteins perform a large number of functions. Here are just a few of them:

• Provide cells and tissues with stiffness
• Bones, joints, and cartilage are built up of proteins
• Coordinate the activity of important hormones – adrenalin, the thyroid hormone
• Bolster immune health
• Perform hereditary transmission (the link between protein and DNA)

Essential components of proteins are amino acids. Some amino acids can be made by our body. There are amino acids that can be obtained through the diet only. That's why they are called essential amino acids.

Large quantities of protein are contained in meat, fish, eggs, dairy products (animal proteins), as well as in cereals, nuts, and vegetables (vegetable proteins). For the normal body functioning we need both vegetable and meat proteins.

Proteins are important for humans, but this doesn't mean that you need to consume an unlimited amount of protein. Excessive amounts of protein can lead to metabolic disorders. The norm of protein consumption depends on how active is your lifestyle. So, for sedentary people the norm is 0.8-1.2 g of protein per kilogram of body weight. For physically active people - 1.2-1.8 g, for very active - 1.5-2.2 g.

Why is it so important to get the right amount of protein?

Here's what scientists have to say about it. One of the studies conducted in The United States showed that there is a link between the amount of protein consumed and your daily calorie intake. For example, overweight women who increased their protein intake from 15% to 30% began to eat 441 fewer calories without any restrictions.

Another study also supports that theory. This one involved overweight men who increased their protein intake to 25% of the daily norm. The results showed a decreased feeling of hunger (by 60%) and desire to eat at night (by 50%).

Thus, proteins are not only an important building material for our body, they also affect the metabolism. Therefore, you need to diversify your diet and include foods that are rich in protein.