Protein is found in every in every part of your body, down to the level of your individual cells. In particular, proteins constitute a significant part of your glands, muscles, skin and internal organs. It is critical for human growth and development, especially for children and expectant mothers. Whether you're a meat eater or a vegetarian, you need protein in some form or another to produce and maintain cells and keep your vital systems functioning.
Protein Defined
Proteins are made up of complex chains of amino acids. Due to their complexity, your body takes a longer time breaking them down, making proteins a slower-burning, longer-lasting energy source compared to carbohydrates. However, though your body can produce 11 out of the 20 amino acids it needs, the remaining nine can be obtained only from dietary sources. These nine -- isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, histidine and valine -- are referred to as essential amino acids. People who fail to get enough protein may experience stunted growth, weakened heart and respiratory functioning, muscle mass decrease, and death in extreme cases, Harvard School of Public Health notes.
Support and Immunity
Protein constitutes the majority of your tissues, muscles, internal organs and skin. It acts as a support for all of these different body parts, Merck Manual Home Edition explains. The protein collagen is found in all bones and joints, allowing you to stand up and move about, while myosin and actin proteins let your muscles contract correctly. Protein also plays a major role in helping you combat disease. Upon infection, specialized proteins called antibodies attack foreign bacteria and viruses that attempt to damage your vital systems.
Blood Balance and Material Transportation
Protein helps to keep a stable balance among your various bodily fluids. It prevents the abnormal accumulation of fluid in your tissues, also known as edema, by pulling excess water into your blood vessels. Protein also helps to maintain the proper composition of your blood, removing or adding hydrogen as necessary to keep a healthy acid-base balance. Aside from this, proteins are responsible for moving waste materials, nutrients and electrolytes through your blood, acting as a transport system for your body.
Daily Intake of Protein
Given the wide variety of functions it fills in your body, it is vital that you get enough protein everyday in your diet. Protein is a macronutrient, meaning that you need large amounts of it to keep your body functioning. The Centers for Disease Control and Prevention recommend 56 g of protein daily for men above 19 years of age, and 46 g daily for women within the same age group. A good serving size for meat, poultry or fish is approximately the size of a deck of cards. Lean meats, skinless poultry, fresh fish, dried beans, and low-fat dairy products are the best sources for protein.
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