healthy body tips

Why Your Body Needs Protein

Proteins Create our Structure  
Muscles, tendons, ligaments, cartilage, and bone (including our teeth) are composed of collagen, a strong, fibrous protein tissue. Without adequate protein, we would be unable to repair the damage to these tissues that we incur on a daily basis. Children require adequate protein to grow normally.

Supporting Life Functions  
Proteins are the primary component of enzymes, molecules that make possible all of the chemical reactions that our bodies perform 24 hours each day. Enzymes are required to digest our food; to create hormones; to produce energy from the food we eat; to clot our blood; and to perform many other essential life functions.

Protection from Illness 
Proteins form an essential component of our immune system. Antibodies that protect us from disease are made from proteins.

Transport 
Proteins also transport important substances throughout our bodies. An example is hemoglobin, a transport protein that carries oxygen to all of our cells.

Brain Function 
Protein is necessary for the production of brain chemicals that support a positive mood, alertness, good memory, concentration, and restful sleep.

5 TIPS IN CHOOSING HEALTHY PROTEIN FOODS

1. Mix it up.
Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will ensure that you get all of the amino acids you need.

2. Go low on saturated fat.
Beans, fish and poultry provide plenty of protein, without much saturated fat. Steer clear of fatty meats and use whole-milk dairy products sparingly. For more information on saturated fat, read “Fats and Cholesterol: Out with the Bad, In with the Good.”

3. Limit red meat—and avoid processed meat.
Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. So make red meat—beef, pork, lamb—only an occasional part of your diet, if you eat it at all. And skip the processed stuff—bacon, hot dogs, and deli meats—since that’s also been linked to higher cancer risk.

4. Eat soy in moderation.
Tofu and other soy foods are an excellent red meat alternative. But don’t go overboard; 2 to 4 servings a week is a good target. And stay away from supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don’t know the long term effects.

5. Balance carbs and protein.
Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs.