Take the Benefits of Protein from These Various Foods

Take the Benefits of Protein from These Various Foods

There are various benefits of protein that are important and vital for the body, ranging from helping the immune system, to being a building material for cells and body tissues. Knowing the right source of protein will help us get these benefits.

Protein is a macronutrient that the body needs in large amounts. Protein consists of a number of amino acids that are necessary for the body to function properly. Amino acids can be grouped into two main types, namely essential amino acids and non-essential amino acids. It is called a non-essential amino acid because it can be made by the body itself.

On the other hand, essential amino acids are amino acids that are not produced by the body and must be obtained from food. There is also a group of amino acids called conditional amino acids, which are types of amino acids that are needed only at certain times, such as when you are sick or under stress.

Protein Benefits

Protein is an important component of every cell in the body. Therefore, it is not surprising that there are so many benefits of protein for the body:
  • Necessary in the formation of bones, muscles, cartilage, skin, and blood.
  • Build, strengthen, and repair or replace body tissues. For example, keratin, which strengthens hair, and collagen and elastin, which support connective tissue and skin.
  • Helps the body feel full longer. Therefore, the consumption of high protein foods can be one way to slim down.
  • Makes hormones that help cells send messages and coordinate the functions of cells and organs in the body.
  • Make antibodies for the immune system and support the recovery process when sick with the flu.
  • Important for the growth and development of children, adolescents, to pregnant women and the fetus they contain.
  • Involved in muscle contraction and movement, for example the proteins actin and myosin.
  • Making enzymes that function to facilitate biochemical reactions and body metabolism.
  • Transports cells or substances, for example hemoglobin, which carries oxygen through the blood throughout the body.

Protein Source

In order to get the maximum benefits of protein, it would be better if the source comes from the following foods:

Seafood or seafood

Seafood is high in protein, and is usually low in fat. Some types of seafood, such as salmon, sardines, and scallops, are also rich in omega-3 fatty acids which are very good for heart health.

Milk, cheese, yogurt

In addition to being a good source of protein, milk and dairy products also contain calcium and vitamin D, which function to maintain strong bones and teeth, and prevent osteoporosis.


It is recommended to choose white meat (chicken, fish) without skin, rather than red meat (beef, goat). This is because red meat contains more fat.


Affordable and nutritious food. Not only high in protein, chicken eggs also contain B vitamins, folate, selenium, and choline.


Besides being nutritious, nuts are also rich in fiber which can make us feel full longer. Soybeans are good for the heart because they can help lower cholesterol.

Proteins from animal sources are called complete proteins because they contain all nine essential amino acids. While vegetable protein is considered incomplete because it does not have one or more essential amino acids.

Recommended Daily Protein Intake

The daily protein requirement of each person depends on gender, age, weight, activity, and general health condition. The recommended protein intake is 0.8 grams per kilogram of body weight per day. So for people who weigh 70 kg, the protein requirement per day is 56 grams.

For patients with kidney failure, the intake of certain nutrients, including protein, needs to be reduced. The goal is to reduce the workload of the kidneys. Therefore, excess protein is also not always good for the body.

If there is a lack of protein, the body will lose the intake to maintain protein function. As a result, the body will lose weight due to reduced muscle mass (shrink muscle), frequent infections due to a weakened immune system, muscle fatigue, swelling in the body, disturbances in cell growth, hair loss, diarrhea, fatty liver, anemia, to experience protein-energy malnutrition, such as kwashiorkor and marasmus.

Given the many benefits of protein for the body, it is recommended to eat foods with high protein content, as needed. To find out more choices of protein source foods that suit your body condition, you can consult a clinical nutrition specialist.