Protein is a macronutrient, a nutrient your body needs in large quantities to stay healthy. Protein supports the function and composes the structure of every cell in the body. Your body continuously breaks down proteins and replaces them by converting your food into amino acids that form new proteins. Without protein, you can develop a type of malnutrition known as Kwashiorkor, which can become fatal.
Function
In addition to forming the structure of the cells throughout your body, protein helps your metabolism transport essential nutrients and oxygen. You need protein to manage bodily fluid balance, and it facilitates muscle repair and growth. Proteins stimulate the production of enzymes that help you create antibodies fundamental to fighting off infection. Protein provides 10 to 15 percent of your dietary energy.
Protein Deficiency
Protein deficiency, called Kwashiorkor, is rare in the United States. The symptoms of Kwashiorkor illustrate how important protein is for a healthy body. People with this disorder experience hair and skin changes, diminished muscle mass, diarrhea, failure to thrive, fatigue, increased incidences of illness, rashes, swelling and a protruding belly. These symptoms may be reversed if treated early enough with proper diet and nutrition. If not addressed, Kwashiorkor leads to coma and permanent disability.
Recommended Intake
A safe daily intake of protein is between 10 and 35 percent of your total calories, according to the Institute of Medicine. You should consume no less than 0.36 grams of protein per pound of your weight daily. The average American diet is rich in protein sources, and protein deficiency is rare, even among vegetarians.
Sources
Typical protein sources include meat, fish, poultry, eggs, dairy and soy. These proteins are complete, meaning they contain complete chains of amino acids, including the essential amino acids your body must obtain from your diet. Incomplete proteins lack one or more of these essential amino acids and include most plant proteins, such as nuts, seeds, beans and grains. Vegetarians can eat a variety of these incomplete sources daily to form complete amino acid chains.
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