Different types of protein have benefits for our health. We need to know which type has good benefits and how to take it. Random taking of the protein also can hamper you. So, we discuss it from the protein meaning. Why it is important, types of proteins and protein benefits in our health.
Protein Meaning and why it is Important?
Protein is a substance that contains micronutrients, which are needed to provide energy to the body. These micronutrients are amino acids, compounds, and carbon, hydrogen, oxygen, nitrogen.
Some of the good sources of protein are grains, meat, seafood, beans, and dairy products.
As per definition by Cambridge Dictionary “Protein is one of the many substances found in food such as meat, cheese, fish, or eggs, that is necessary for the body to grow and be strong”
They are found in many foods. Protein is one of the important nutrients for our body. They are of great nutritional value and are directly involved in the chemical processes essential for our life. So It is very important for us to know how much protein should be taken to make healthy for our body.
Protein Structure in Glance
In order to know about the benefits of different types of protein, we should know that there are different types of proteins according to structure also. When protein is seen in the lab, it is being identified as 4 major structures which are as follows:
- Primary Structure
- Secondary Structure
- Tertiary Structure
- Quaternary Structure
Why Protein is Important?
Our body is made up of millions and billions of small cells. These small cells are made up of protein, so protein is a very important nutrient to make the body strong from inside.
About 18 – 19% of the weight of protein in our body is due to the proteins in our muscles, blood, heart, lungs, cells
But before taking protein, it is very important to know how much protein a person should take so that according to his body’s need, he can also get the full benefit of protein. It also helps on boosting immunity. Good immunity enables us to fight against diseases.
We need to take enough amount of protein in our diet.
According to the different researches, the amount of unhealthy food in the diet and healthy food in which the protein content is decreasing in the diet we are taking now a day. Due to which it hampers the overall health of our body. The direct and indirect effects are shown in these multiple studies. So do not make the mistake of igniting the protein in your diet.
Types of Proteins found in n Market
After knowing the protein meaning, let’s go of its types with advantages for our health. There are lots of proteins we can find. We need to know which protein type is good for health. Below are listed and discussed in brief
1. Whey Protein
Whey protein is from milk. It has a high amount of protein which may be difficult in digesting.
This type of protein plays a major role in muscle growth and had a good recovery after endurance exercises. And it also reduces hunger and promotes the fat loss
Different Studies reveal that whey protein help to build and maintain muscle mass that is one of the needed parts for athletes with recovery from heavy exercise and increase muscle strength in response to strength training (source)
2. Casein Protein
Casein Protein is also a type of protein that is also found in milk as whey protein. In comparison to other proteins, this protein is digested and absorbed much slower.
When we take this Casein, it forms as a gel after coming into contact with stomach acid. This gel-type formation slows down the emptying of the stomach. Due to which there is delaying in the absorption of amino acids.
So, this protein may reduce muscle protein breakdown and helps in promoting muscle mass growth.
3. Egg Protein
Protein in Eggs is egg protein. They are also one of the excellent sources of high-quality protein which is easily available and good for health purposes.
These egg proteins are also one of the best foods for decreasing hunger by making fullness on your stomach. But when you remove the yolk part of it then eggs are considered as the quality protein to take with. Egg protein is rich in leucine, the BCAA that plays a good role in muscle health.
4. Pea Protein
Protein in pea vegetable is pea protein. You may find this as Pea protein powder This protein is also rich in BCAAs. It may promote fullness and increase muscle growth
This protein is popular among the vegetarian.
5. Hemp Protein
Hemp protein is another plant-based supplement protein that is also related to marijuana. It consists of very small amounts of the psychoactive component with less amount of lysine and leucine aminoacyls in comparison to other proteins. So, this hemp protein is also considered an incomplete protein but it is easy to digest than other types of protein.
As we know Hemp is also rich in omega 3 fatty acids with many other essential amino acids. However, it is not considered a complete protein because it has very low levels of the amino acids lysine and leucine.
6. Brown Rice Protein
These protein powders are from brown rice. They also help in building muscle but less effective than whey protein.
Although It contains almost all the essential amino acids, there is a very less amount of lysine so it is also regarded as a sort of incomplete protein.
7 Benefits of Taking Protein as a Supplement
Explore the benefits of taking protein as the supplement is especially good for all but it’s more good for the sports players if taken the right protein with good guidance and knowledge.
If our immunity system is strong, then we are able to fight against diseases. In this case, protein helps to form antibodies. By which the body is able to fight any kind of infection.
Antibodies in our blood are a type of protein that works to protect the viruses and bacteria that attack the body in a dangerous way. These foreign elements enter the cells, so the protein signals antibodies to make them exit. Through which our body is saved from diseases.
Helps in Growth
Protein is needed to repair the growth and tissue of the body. In normal conditions, the body uses protein to make and repair tissue. In certain situations, such as pregnancy, during breastfeeding, there is an excess of protein in case of a disease, which needs to increase the intake of protein in your diet.
Maintain balancing of Fluid
Proteins work to maintain the balance of fluid in the body to keep the body functioning smoothly. Proteins called albumin and globulin are present in our blood, which works to balance the fluid of the body.
But if we If you do not consume a sufficient amount of protein, then due to the lack of these two elements in the body, we may have to face stomach related diseases.
Works as Messenger
Protein serves to convey information in our body. It works to make healthy cells i.e. cells that identify viruses and bacteria. Due to which the body is not able to damage the body due to time signals.
Some proteins carry messages through the blood to cells, tissues, and organisms. By which these proteins kill the carriers outside the same cell surface, which provides protection to the body.
Carries other Nutrients
Proteins work to carry substances in and out of cells through the blood vessels. The substances that are transported through these proteins include vitamins, minerals, blood sugar, oxygen, cholesterol, etc., which serve to meet the nutritional needs of the body.
For example, hemoglobin is a type of protein that carries oxygen from the lungs to the tissue. In the same way, lipoprotein works to make other fats reach the blood.
Protein is a nutrient that acts to strengthen bones. You may also complain of osteoporosis due to a lack of food in it. Protein works to keep bones, ligamentous and connective tissues healthy.
Due to deficiency of protein in old age, it starts to break easily due to the formation of hip and weak bones. Therefore, protein intake is important.
Helps to lose Weight
Proteins work to alter certain types of weight regulating hormones by boosting your metabolism. Actually, our brain keeps on giving us signals when and how much to eat, but when the balance of these hormones starts to deteriorate, then we do not understand how much food we have to eat.
In such a way, the intake of protein in high quantity helps to control our hunger hormones and keep our stomach full for a long time. Due to which your body gets the required nutrients and can also avoid the habit of eating.
So, Different types of protein have their own way of benefits in our overall body health. Taking the right type is essential for everyone.