There are various functions of protein for the body, from being a source of energy¸ forming various enzymes and hormones, to supporting the immune system. Therefore, it is important to ensure that your daily protein needs are met properly.
Just like fats and carbohydrates, protein is one of the nutrients that the body needs in large amounts. When you eat foods that contain protein, the digestive system will break down protein into amino acids that are needed in almost all parts of the body.
Some amino acids can be produced by the body, but others can only be obtained from food. Therefore, the body still requires additional protein from the food consumed so that protein function in the body can run optimally.
Various Functions of Protein
The following are the various benefits and functions of protein for the body, namely:
1. As a source of energy
Protein is an important source of energy for the body in addition to fat and carbohydrates. Similar to carbohydrates, protein contains 4 calories per gram, while fat supplies more energy, which is 9 calories/gram.
In processing food for energy sources, the body will use carbohydrates and fats first. Meanwhile, protein will be stored as a reserve and used when the body really needs it, for example when you fast for up to 18–48 hours without food intake.
Protein deficiency in the long term can lead to kwashiorkor and protein energy malnutrition.
2. Build and repair body tissues
Protein is a "bricks" that play a major role in making up almost all parts of our body, such as muscles and bones, heart, lungs, brain, skin and hair. Not only that, protein is also responsible for maintaining and replacing tissues in the body that have been damaged.
Under normal conditions, the amount of protein used to build and repair body tissues will be the same every day. However, there are some conditions that cause the body to need more protein, namely when there is new tissue growth or when protein breakdown occurs more, for example in pregnant women, nursing mothers, or in people who are sick.
3. Forming antibodies
Protein helps the body form immunoglobulins commonly known as antibodies. Antibodies play an important role in fighting bacterial or viral infections. In addition, antibodies also help the body to prevent disease from the same bacteria or virus in the future.
Once your body produces antibodies against certain bacteria or viruses, the immune cells in your body never forget how to reproduce them. So, if later the bacteria or virus attacks again, your body will be able to fight it off more quickly.
4. Forming enzymes and hormones
Enzymes are a type of protein found in cells. Enzymes are responsible for various biochemical reactions that occur in the body, for example for muscle contraction, breaking down toxins, and digesting food.
Apart from enzymes, proteins also make up most of the hormones in the body. Hormones are responsible for sending signals and regulating biological processes between cells, tissues, and organs. An example is the hormone insulin, which sends signals and regulates the entry of sugar into the body's cells.
In addition to the above functions, there are many other protein functions that are needed by the body, such as balancing pH and the amount of fluid in the blood, storing the body's nutritional reserves, and being a means of transportation for chemical compounds to pass through the bloodstream and enter or leave body cells. .
How to Support Protein Function
In order for protein function to work properly, protein intake must be adequate. Protein requirements in general are 1.2–1.5 grams/kgBW/day. So if a person's weight (BB) is 50 kg, he needs about 60-75 grams of protein per day.
But to make it easier, you can follow the age-appropriate protein intake reference as follows:
- Toddlers: 10 grams per day
- School-age children (6–12 years): 19–34 grams per day
- Boys: 52 grams per day
- Teenage girls: 46 grams per day
- Adult men: 56 grams per day
- Adult women: 46 grams per day
As explained above. Certain conditions can make protein requirements increase. In women who are pregnant or breastfeeding, protein intake needs to be increased to 70 grams a day.
Suggested Source of Protein
To get adequate protein intake, you are advised to eat high-protein foods, both from plant and animal sources. Examples of animal protein sources are various types seafood which are also rich in omega 3 and 6, such as abalone and fish, lean chicken, eggs, and lean beef.
Other protein sources such as soybeans, peas, to dairy products such as cheese and yogurt can also be an option so that protein function can work optimally.
The function of protein for the body is very important to maintain so that overall body functions can run well too. The trick is to meet the daily protein intake. But remember, excessive protein consumption is also not recommended because it can cause side effects.
If you have difficulty meeting your daily protein needs, for example because of an allergy to some foods that contain protein, you can consult your doctor or nutritionist about alternative intakes.