PROTEIN FOR HEALTHY BODY

MRS.SHEELA PAUL MS.S.VIMALA


Proteins have always been considered very essential and is said to be a very vital part of one’s diet.

Proteins are a necessary part of every living cell in the body. Next to water, protein makes up the greatest portion of our body weight. In the human body, protein substances make up the muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids, and are essential for the growth, repair and healing of bones, tissues and cells.

Proteins help regulate the body's water balance and maintain the proper internal pH. They assist in the exchange of nutrients between the intracellular fluids and the tissues, blood, and lymph. They help provide energy. A deficiency of protein can upset the body's fluid balance, causing edema (water retention).


The essential amino acids are those that the body cannot synthesize in sufficient quantities to satisfy the nutritional requirements for good health and that they must be included in the diet.

Non-essential amino acids are the amino acids that your body can produce on its own. That doesn't mean that they aren't essential to your body, it just means that you don't have to get them from other places. They are still very essential for different body functions.


Diets that are not balanced or that are high in empty carbohydrates can become protein (and amino acid) deficient. If our diet doesn't supply an adequate amount, the body draws on its own tissue proteins. Because the body can't store amino acids it will break down its own protein structure, including healthy muscle, to meet the need for single amino acids.

As said “Too much of anything is bad for health” proves to be right in consumption of proteins also. Excessive proteins may lead to adverse affects on your health. So it is advisable to intake protein rich foods depending upon your physical activity.


Let us have a look on foods that are rich in proteins. Meat, fish, Poultry, Cheese, Milk and Eggs are good source of Protein.

The requirement of Protein depends upon a person’s age, gender and physical activity. It is calculated on the basis of 'ideal body weight'. Based on height and gender, the ideal body weight is calculated. The daily protein requirement is calculated in terms of grams per day for every kilogram you weigh.

For a person who is accustomed to sitting or taking little exercise, the recommended daily protein intake is 0.75g per kg of body weight. A person whose physical activity level is good enough and who performs exercises for about an hour or so, for them the ideal protein intake is about 1.0-1.2g of protein per kg of body weight.

In case of athletes, however, the recommended protein requirement differs. Apart from a greater lean mass and greater need for tissue repair, they burn a small amount of protein, during physical activity. As such, athletes have a higher protein requirement. For those engaged in endurance training, the protein intake should be about 1.2-1.4g of protein per kg of body weight, while for athletes, who are engaged in strength training, the daily recommended protein requirement is approximately 1.6-1.7g of protein per kg of body weight.

Diabetic patients are advised to strive for a moderate protein intake. While it is true that protein turnover is increased in poorly controlled diabetes, this should not influence recommendations on dietary protein intake. When diabetes is controlled, protein metabolism becomes normal.

One of the complications of diabetes leading to kidney failure is nephropathy. It is caused by poor blood sugar control over time damaging blood vessels and the filtering mechanism of the kidneys. It is not caused by eating protein. This condition often progresses to end-stage renal failure regardless of treatment. People with diabetes are often recommended to limit protein intake to protect their kidneys. Since fat is also limited that leaves a dietary intake of high carbohydrates: the very foods that elevate blood sugar the most.


Reduction of protein intake to 0.8–1.0 g • kg body wt /day in individuals with diabetes and the earlier stages of chronic kidney disease (CKD) and to 0.8 g • kg body wt /day−1 in the later stages of CKD may improve measures of renal function (urine albumin excretion rate, glomerular filtration rate) and is recommended.(ADA)

Severe protein restriction even in people with severe nephropathy can led to malnutrition and does not slow the progression of the disease.


The key to prevent or slow the development of any of the complications of diabetes remains maintaining the best blood sugar control possible. Each person needs to find the dietary approach that they can follow for a lifetime. The dietary intake of protein for individuals with diabetes is similar to that of the general public. Pay attention to your protein intake. An ounce of prevention is well worth the effort.