Last Updated:
Protein is crucial in muscle building, cell repair, and various biological processes.
Excess protein is also harmful.
Protein is the building block of our body, found in every cell, organ, and tissue. It is an organic compound of amino acids, with 20 types of amino acids, of which nine are essential for the body. Protein is crucial in muscle building, cell repair, and various biological processes. It also helps in the production of enzymes and hormones that regulate digestion, metabolism, and other bodily functions.
For example, insulin, a hormone, is made of protein. Since our body cannot produce protein on its own, it must be obtained through diet. Knowing how much protein is required daily is essential.
Daily Protein Requirements by Age:
• Children (1-3 years): 13 grams
• Children (4-8 years): 19 grams
• Children (9-13 years): 34 grams
• Teen Boys (14-18 years): 52 grams
• Teen Girls (14-18 years): 46 grams
• Adult Women (19 years and above): 46 grams
• Adult Men (19 years and above): 56 grams
Problems Caused by Protein Deficiency:
A protein deficiency can affect muscles, skin, enzymes, and hormones. It can lead to extreme weakness and fatigue, which may become severe enough to require hospitalization. Protein deficiency can cause conditions like oedema, fatty liver, and kwashiorkor. It also weakens the skin, hair, and nails, leading to breakage.
Muscle mass decreases, strength in limbs reduces, and bones become prone to fractures. In children, it hampers physical development. Additionally, mental health issues like mood swings and depression may arise. This underscores the vital importance of protein for our overall health.
How to Overcome Protein Deficiency?
Protein is primarily obtained from food. While most foods contain some protein, certain items are richer in protein.
• For non-vegetarians: Include meat, fish, seafood, and eggs in your diet.
• For vegetarians: Lentils, beans, and legumes are excellent sources of protein.
• Dry fruits, seeds, and various fruits also help boost protein intake.
• Dairy products are another rich source of protein.
Incorporating these protein-rich foods into your diet ensures your body gets the required amount of protein to stay healthy and function optimally.
