Protein is made up of building blocks called amino acids. It is a nutrient that our body needs to grow and repair cells and to work properly. Some amino acids can be made by our body, and these are called non-essential amino acids. While those amino acids that our body cannot make are called essential amino acids and we must consume food or include them into our diet for us to have them so that our body can function well. Protein is essential to building bones, body tissues, and muscles and even plays an important part in metabolic reactions and immune responses as well.

Because of these, we must consume protein every day because our body does not store proteins the same way it stores carbohydrates and fats. The amount of energy our body uses, age, sex, body weight, activity levels, health conditions, and a number of other factors influence how much protein we need. Thus, it is important to consume both plants and animals that provide good sources of protein.

Some food sources of dietary protein include lean meats (beef, lamb, pork), poultry (chicken, turkey, duck), fish and seafood (fish, crabs, prawns, oysters, scallops, clams), eggs, dairy products (milk, cheese, yogurt), nuts (almonds, walnuts, cashews, sesame seeds, sunflower seeds), and legumes and beans. It is important to eat a wide variety of food in order to consume essential amino acids.

However, even if we need to consume a wide variety of food, it is still important to be cautious because high protein diets are dangerous. High protein diets such as red meat and full-fat dairy products may increase our risk of heart disease. Thus, it is still important to note that one must eat only small amounts of these at every meal.

While protein is an important nutrient, other nutrients are equally important as well to maintain good health. Don’t forget to eat a healthy diet and exercise regularly! Don’t forget Kumainment No. 4: Kumain ng isda, karne, at ibang pagkaing may protina and Kumainment No. 10: Maging aktibo. Iwasan ang alak; huwag manigarilyo.

NO I Cielo Katrina M. Mabalot

References:

1. “How important is Protein?” from https://www.mana.md/how-important-is-protein/

2. “Protein” from https://www.betterhealth.vic.gov.au/health/HealthyLiving/protein

3. “High protein diets: Are they safe?” from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/high-protein-diets/faq-20058207#:~:text=Some%20high%2Dprotein%20diets%20include,waste%20products%20of%20protein%20metabolism.