Dietary protein

Dietary protein is a vital component of the human diet, providing essential amino acids that the body cannot synthesize on its own. It is found in a variety of food sources, including meat, dairy products, legumes, and grains.

Overview

Protein is one of the three main macronutrients, along with carbohydrates and fats. It is composed of amino acids, which are the building blocks of the body's tissues and organs. The human body requires 20 different amino acids to function properly, nine of which are considered essential because they cannot be produced by the body and must be obtained from the diet.

Sources of Dietary Protein

Dietary protein can be obtained from both animal and plant sources. Animal sources of protein, such as meat, poultry, fish, eggs, and dairy products, are considered complete proteins because they contain all nine essential amino acids. Plant sources of protein, such as legumes, nuts, seeds, and grains, are typically considered incomplete proteins because they lack one or more of the essential amino acids. However, by combining different plant foods, it is possible to obtain all of the essential amino acids.

Role in the Body

Dietary protein plays a crucial role in the body. It is used to build and repair tissues, produce enzymes and hormones, and support the immune system. Protein also provides a source of energy, supplying 4 calories per gram.

Recommended Intake

The recommended dietary allowance (RDA) for protein varies depending on age, sex, and level of physical activity. For adults, the RDA is 46 grams per day for women and 56 grams per day for men.

Health Considerations

While protein is essential for health, consuming too much can lead to health problems, including kidney damage and increased risk of heart disease. Conversely, not getting enough protein can lead to muscle wasting and weakened immunity.