Proteins are one of the three basic elements necessary for the body, consisting of amino acids. Amino acids are not stored in the body. Some of these (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine) are obtained from food.

Proteins are one of the three basic elements necessary for the body, consisting of amino acids. Amino acids are not stored in the body. Some of these (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine) are obtained from food.

Proteins are an important source of nitrogen. Almost every tissue contains protein. It undertakes important tasks such as meeting energy needs, enzymes and hemoglobin production.



Proteins are evaluated in two main groups:

1.Simple proteins:

    • Globular protein (Albumin, globulin, myoglobin, hemoglobin, histone)
    • Fibrous protein (collagen, elastin, fibrin, keratin)

2.Complex proteins (Lipoprotein, glycoprotein, metalloprotein, phosphoprotein, nucleoprotein)

Proteins are also classified according to their functional properties:

  • Catalytic proteins (catalyzes biochemical reactions),
  • Carrier proteins (hemoglobin carries oxygen, transferrin carries iron, albumin carries calcium, bilirubin, etc.),
  • Storage proteins (ferritin stores iron etc.)
  • Nutritious proteins (egg albumin, milk casein are nutritious),
  • Contractile protein (actin and myosin in muscle cells, tubulin in mictubules, etc.),
  • Structural proteins (collagen is the structural protein of tendons and cartilage, keratin of hair and nails, elastin ligaments).
  • Defense proteins (immunoglobulin plays a role in the immune system, fibrinogen and thrombin clotting system),
  • Regulatory proteins (insulin regulates blood glucose level, growth hormone regulates body growth).

Proteins are denatured in some cases, they are destroyed:

  • Ultraviolet rays,
  • Heat exposure,
  • Long shaking,
  • Repetitive freezing and thawing situations,
  • Detergents,
  • Organic solvents,
  • Acid and alkaline environment,
  • Hydrogen chloride.

 

What foods are proteins found in?

The main source of protein is animal foods. Protein from animal foods is known as complete protein. Some plant foods contain protein. However, since they are missing an amino acid, they are known as incomplete protein. Animal proteins have a higher nutritional value and help to lose weight and reduce muscle mass. However, excessive consumption poses a risk of heart disease and obesity.

Although the nutritional value of vegetable proteins is lower, it contains fiber and protects the digestive system. It also shows protective properties against diseases such as heart diseases, obesity, diabetes mellitus.



The most correct thing is to consume animal and vegetable proteins together and in a balanced way.

Protein-rich foods include:

  • Red meat,
  • Poultry (chicken, turkey, duck etc.),
  • Fish (salmon, tuna etc.),
  • Milk and dairy products (yogurt, cheese, etc.)
  • Egg,
  • Nuts (hazelnuts, peanuts, almonds, etc.),
  • Legumes (beans, peas,
  • Quinoa,
  • Sweetcorn,
  • Soybean,
  • Broccoli,
  • Brussels sprouts,
  • Spinach,

Vegans who do not consume animal foods can use the following to meet their protein needs:

  • Artichoke,
  • Pea,
  • Lentil,
  • Soy,
  • Kidney bean,
  • Quinoa

What are the functions of proteins?

  • It is the structural element of organs and soft tissues in the body.
  • Making new tissues during growth and puberty periods,
  • Repair of worn tissues,
  • Making enzymes and hormones
  • Transmission of neural impulses,
  • Allowing the body to move,
  • Strengthening the immune system,
  • Transport of oxygen vs vital elements,
  • Blood coagulation,
  • It plays a role in maintaining water and electrolyte balance.

 How should I get the proteins I need for a healthy diet?

Poultry and eggs from animal products can be preferred as healthy protein sources.

Unprocessed foods are a healthier source of protein.

Milk and dairy products should be consumed in a balanced way, and yogurt should be included in the diet.

Proteins can be consumed in appropriate amounts throughout the day, mostly in the evening.



During pregnancy, babies receive proteins from the mother. It is necessary for the bone, muscle and tissue development of babies. Therefore, it is important to meet the protein needs of pregnant women well.

Is it harmful to consume too much protein?

The body meets about one-third of its energy needs from proteins. Excessive intake of protein can sometimes be harmful to the body. Possible symptoms include:

  • Digestive system problems (constipation etc.),
  • Liver damage,
  • Kidney damage,
  • Increased risk of heart disease,
  • Increased risk of cancer,
  • Fluid loss,
  • Calcium loss (bone problems).

 What happens in protein deficiency?

  • Kwashiorkor,
  • Marasmus disease,
  • Muscle loss,
  • Liver, kidney failures,
  • Weakening of the immune system, susceptibility to infections,
  • Hormonal disorders,
  • Loss of orientation,
  • Dry skin,
  • Hair, nail breakage,
  • Mental disorders (irritability, insomnia, etc.),

 How much protein do I need?

It is in the energy sources necessary for the body, such as proteins, carbohydrates and fats.

Protein needs vary according to the energy needed depending on the age, activity level, gender and body weight of the person. 10-35% of the energy need is met from proteins. In other words, a person who needs to take 2000 calories per day should get 200 – 700 calories from protein. 1 gram of protein produces 4 calories of energy. In other words, this person should take 50-175 g of protein daily.

An adult human needs an average of 0.8 g/kg of protein. However, while this figure is 1-1.2 g/kg over the age of 50, it may be 1.2-1.7 g/kg for those who exercise daily.


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