Of the six nutrients we need everyday, only protein can do the body building and repair of body tissues. “Building” occurs when body cells divide and multiply in number as well as grow in size as what happens in a growing fetus, growing child, growing nails, hair while “repair” is observed in wound healing. Protein is a necessity in life being the building block of every cell. Protein-rich foods when digested yield amino acids. The essential amino acids need to be complete for growth and repair to happen. The body’s priority is provision of energy for both voluntary and involuntary activities. When calories from carbohydrates and fats are not enough to provide energy, the protein will be used as an energy source and very little protein left, if any, may not allow normal growth and development. Thus, some become stunted, noticeable even at an early age. Protein is among the nutrients we get from animal-based products such as meat (pork, beef, veal), fish, poultry (chicken, duck, turkey, eggs), milk and their processed products. A plant-based protein-rich food is dried legumes which includes beans, peas, peanuts and lentils. Protein is the only nutrient that can build and repair body tissues. Protein also provides calories but in contrast to carbohydrates, we need protein in much lesser amounts. Protein-rich foods are also good sources of vitamins A, D, B6, B12, niacin, riboflavin and minerals like phosphorus, selenium, copper, zinc, iron and potassium. Milk and milk products in particular are good sources of calcium.
Consuming too much protein as advocated by some, is not good. Moderation is key as too much of a good thing may be bad. Extra protein may impose a burden to the kidneys, liver and bones. It can lead to kidney stones and kidney damage with too much nitrogenous waste to process for excretion. It can also result in elevated blood lipids and increased risk for cardiovascular diseases since many protein foods are high in total fat and saturated fats. Extra protein does not build muscles which can only be achieved by regular physical workout.
How much protein do we need? It depends on factors such as age, sex, if pregnant or lactating, medical condition. The Food Pyramid for Filipinos serves as a guide on how much to consume each day. Except for the elderly who have to consume less milk, everyone should drink one serving of milk or milk products. One serving is equivalent to 1 cup of fresh cow’s or goat milk or ½ cup of evaporated milk or yogurt, or 5 tablespoons of powdered milk. The number of servings to consume daily for meat or fish or poultry or their products is as follows: 3-4 servings for adults, 2 ½ for 7- 19 years, 4-5 servings for pregnant and lactating women. Examples of one serving: 1 small matchbox size (35-40g) for meat, 1 slice of chicken like 1 leg, 1 wing on the basis of 8 slices per kilo, 1 piece regular size or slice of (around 35g) fish, ½ cup tofu, 1piece (70g) tokwa, 2 tablespoons roasted peanut, 1/3-1/2 cup dried beans. We do not just attempt to be healthier when we follow the recommendations. Food expenses will also be lower.
By the way, protein supplements are not for the general population. Foods in their natural form are advised. Go for soy, nuts, seeds, beans and lentils. If animal-based, choose lean meats, white meat (chicken, fish), egg whites for adults but whole egg for kids, and low fat dairy products. Avoid processed meat.