What is protein? Let's find out exactly what it is.

Have you ever wondered what protein is? Sometimes doctors tell us, we see it in TV commercials, and it's even on the food we buy... But do you understand exactly what this protein does to our bodies and why it's so important? Don't worry, today we'll talk about this protein in a simple way that you can understand. Just like you would talk to your best friend or family member, in a relaxed way.

What exactly is protein?

Simply put, protein is a very important nutrient that builds, maintains, and repairs our bodies. Imagine that we are building a beautiful house. That house needs bricks, right? That's right, protein is like the bricks that build our bodies. We call these bricks amino acids. These amino acids combine to form protein.

"It's not like the tissue paper you use to blow your nose! We're talking about the most important parts of your body that are made up of cells and are essential to your body."

Your muscles , your internal organs like your heart, lungs, and kidneys, and your immune system (the system that protects you from disease) are all made up mostly of protein. So, do you understand how valuable protein is to our bodies?

What are the benefits of protein for our body?

The benefits of protein to our bodies are endless. Let's look at some of the most important ones.

1. Essential for body growth and repair!

• For childhood development: Protein is essential for a young child's body to grow big, tall, and healthy. It's like water for a plant.
• At a young age: Protein is very important during this time because young children's bodies are growing rapidly.
• Build and strengthen muscles: Whether you exercise or not, protein helps your muscles grow and keep them strong.
• Heal wounds: Imagine you cut your arm or sprained your leg. Protein helps to regenerate cells in those wounds and heal them quickly.
• During pregnancy and for breastfeeding mothers: Protein is very important for the growth of the baby in the womb and for the mother's health. The same is true during breastfeeding.

2. Helps protect against diseases (immunity)!

When disease-causing germs (such as bacteria and viruses) enter our bodies, our bodies have an army to fight them. The most important soldiers in this army are called antibodies . These antibodies are made of protein.

"Imagine you have a cold. What helps you recover quickly is the antibodies that are made from these proteins and fight the germs."

That means, when we get enough protein, our immune system becomes stronger, we are less likely to get sick, and if we do get sick, we are helped to recover faster.

3. It also contributes to the control of important processes in the body!

How many invisible things happen inside our bodies? Digesting the food we eat, creating energy, producing various types of hormones... Enzymes help with many of these things. Many enzymes are also proteins. Also, some hormones, like insulin, which controls many important functions in our body, are also made of proteins.

Simply put, these are the "little bosses" who manage the body's functions.

4. It also helps to give you strength!

Actually, our bodies mainly get energy from carbohydrates (starch) and fats (oil). However, if those two are not enough, our bodies can also use protein to generate energy. However, that is not the main function of protein.

5. It also helps to carry and store things around the body!

Do you know why your blood is red? The reason for that is hemoglobin. This hemoglobin is also a type of protein. It is the one that carries oxygen from the lungs to all the other cells in the body. Protein also helps in storing and retaining some nutrients in the body.

6. More benefits...

• Helps maintain fluid balance in the body .
• You need protein to keep your hair beautiful, your skin healthy, and your nails strong .

Now you probably understand how valuable protein is to our bodies!

What foods contain protein?

Okay, now we know how important protein is. So what foods can we get this valuable protein from?

We can get protein from two main types of foods:

• Animal Protein: These come from animals.
• Fish (almost all kinds)
• Meat (chicken, beef, goat, pork)
• Eggs (especially egg whites)
• Milk and dairy products (yogurt, skim milk, cheese, paneer)

• Plant Protein: These come from trees and plants.
• Lentils (an indispensable part of our diet!)
• Chickpeas, green beans, peas, soybeans
• Beans (raw beans, dried beans)
• Nuts (peanuts, cashews, almonds, pumpkin seeds, sunflower seeds)
• Some grains (e.g. quinoa)
• Some vegetables and greens also contain some protein (e.g. spinach, broccoli).

The important thing is that animal proteins usually contain all the amino acids our body needs. That's why we call them "complete proteins." Plant proteins can sometimes be missing one or two ("incomplete proteins"). But don't worry! When you add different types of plant proteins to your diet throughout the day (for example, eating lentils with rice), you get all the amino acids you need.

Therefore, it is wise to add a variety of protein-rich foods to your diet, rather than eating the same type of food .

How much protein do we need per day?

This is a question that many people ask. But it's hard to give a single answer like, "Here's how many grams everyone should eat." Because the amount of protein you need per day depends on several factors:

• Your age: Young children, growing children, and young adults need relatively more protein than adults.
• Your gender and body size: Generally, men and those with larger bodies may need a little more.
• How active you are: If you exercise frequently or play sports, you need more protein to repair and grow your muscles.
• Your health: If you are pregnant, breastfeeding, recovering from an illness, or have a specific health condition like kidney disease, your protein needs may vary.

The most important thing is to eat a balanced diet. If you eat a variety of foods (vegetables, fruits, grains, protein-rich foods) in a balanced way, you will usually get the amount of protein you need.

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If you have any doubts about this, it's best to ask a doctor or registered dietitian to find out how much protein is right for you.

What happens if you don't get enough protein?

If our body does not get the required amount of protein, various problems can arise. However, just because these symptoms are present, it is best not to assume that it is due to a lack of protein. There may be other reasons as well.

• Feeling lifeless and tired all the time.
• Delayed healing of wounds.
• Getting sick frequently (due to low immunity).
• Hair loss, dry skin, brittle nails.
• Muscle weakness, a decrease in muscle mass over time.
• Children's growth is stunted, their height is reduced, and their bodies are not developing properly. This is something that affects young children a lot.
• Overeating, especially sweets (may be due to the body's need for protein).

If you have these symptoms, it is wise to see a doctor and seek advice.

Is it a problem if you eat too much protein?

Normally, the amount of protein we consume daily from a balanced diet rarely causes significant harm to the body. Our bodies are very smart, taking in the amount they need and eliminating the rest.

However, consuming too much protein (especially from protein supplements) over a long period of time can cause problems for some people:

• Excessive strain on the kidneys: If you already have kidney disease, consuming too much protein can put additional strain on the kidneys.
• Dehydration: Since water is needed to digest excess protein, not drinking enough water can lead to dehydration.
• Some nutrient imbalances: When you take too much of one thing, it can throw off the balance of other things.

"So, remember, 'more is better' doesn't apply to everything. Balance is the key. "

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If you are taking protein supplements, it is important to talk to a doctor or nutritionist about it to find out if you need it and how much is appropriate.

Let's look at some examples from everyday life?

To further explain this protein story, let's look at some examples from the lives of those around us.

• Sister Nimali: Imagine that Sister Nimali is getting ready to give birth. Both she and the baby in her belly need a lot of protein. This protein helps the baby's body develop, keeps Sister Nimali's body strong, and helps her recover quickly after giving birth. An egg, a piece of fish, and a lentil stew that she eats all help fulfill that need.

• Saman Malli: Saman Malli is on the school cricket team. He goes to practice every evening, runs, and jumps. So his muscles are a little tired. Protein helps a lot to repair those muscles and make them stronger. The few peas he eats, a glass of milk, and a piece of chicken contribute to this.

• Uncle Piyadasa: Uncle Piyadasa had to undergo a minor surgery. Now he is home and resting. His body is a little weak. Protein-rich foods (such as soups, soft-cooked fish, eggs) are very important for him to recover quickly, build up his strength, and heal his wounds quickly.

See? Protein is like a friend who helps us at almost every moment of our lives.

The most important things we need to remember (Take-Home Message)

Well, we talked a lot about protein today, didn't we? It's probably hard to remember everything. But here are some things to remember:

• Protein is a nutrient that plays a very important role in building, repairing, and protecting our bodies from disease.
• We can get protein from a variety of foods, including eggs, fish, meat, dairy products, lentils, chickpeas, green beans, soy, and nuts. Both animal and plant protein are important.
• The amount of protein everyone needs is different. It depends on things like age, activity level, and health status.
• The most important thing is to eat a balanced diet. Don't eat the same type of food, eat a variety of foods.
• If you have any questions or doubts about your protein needs or your diet, don't hesitate to ask a doctor or nutritionist.

So, I hope you have found answers to many of your questions about protein today. To stay healthy and happy, it is very important to be aware of what we eat and drink. Have a good day!

` Protein, Nutrition, Health, Muscle, Growth, Immunity, Food, Amino Acids, Sri Lanka