What are the sources of proteins

Protein 

  Protein is an essential component responsible for multiple functions in the body including building tissues, cells, and muscles. Protein with fats and carbohydrates is the main source of energy production that the body needs to carry out vital processes. Proteins are made up of a group of twenty types of amino acids , of which nine are essential , that is , they must be obtained from food sources rich in protein, and other types are non-essential, that is, they can be manufactured inside the body. 

Protein sources 

  Sources of protein are diverse; some are animal, some are plant-based, including: 

• Seafood and fish : Fish and seafood are among the best sources of protein food, in addition to containing omega-3 fatty acids thatare good for the heart, unlike the rest of the animal protein sources, are rich in proteins with high nutritional value and low fat. 
• Poultry meat : It is a good source of animal protein. The cut portions of skinless chicken breast are considered to be low-protein sources of fat compared to red meat. 
• Red meat : Red meat is a rich source of protein, in addition to vitamins and minerals. 
• Eggs : Eggs are a source of high-quality protein, and it is also a source of inexpensive animal protein, and eating eggs at the breakfast table helps reduce the feeling of hunger for a long period of time. 
• Milk and milk products : Dairy products are rich in protein, and also contain the calcium and vitamin D needed for bone building. 
• Legumes : Legumes, such as: beans, lentils, and chickpeas, are a good source of protein in food, as well as they contain dietary fibers that help with digestion and give a feeling of fullness and satiety for a long period of time, as one cup of legumes contains a quantity of proteins Equal to those in ounces of grilled meat. 
• Soy : Soy milk and cheese made from tofu is a good alternative to other fat-rich proteins, in addition to helping to lower cholesterol and reduce the risk of heart disease. 
• Nuts : Almonds, hazelnuts, peanut butter, peanuts, pecans, sunflower seeds, and nuts are rich sources of beneficial fats as well as they contain a good percentage of protein. 

Protein functions 

   Proteins are found in all tissues, and they are part of every process that occurs in the body, and they have many functions, including:  

• Antibodies are formed that are responsible for the body’s immunity, such as amiono-globin. 
• the enzymes are  responsible for the chemical reactions in the body , such as the enzyme phenylalanine hydroxylase. 
• The hormones responsible for transporting signals to cells and body organs are formed to induce them to perform their functions. 
• It synthesizes cells and tissues, supports and causes muscle movement , such as actin protein. 
• It contributes to storing and releasing vital molecules in the body, such as ferritin. 

Daily protein requirement 

    The amount of protein required to be consumed daily depends on the weight of the individual and the type of physical activity practiced. The healthy average person is advised to obtain a rate ranging between (10-15%) of the total daily calories from protein, i.e. approximately one gram, for each A kilogram of body weight, while a pregnant woman needs about 10 grams or more, while a breastfeeding woman needs (20) grams of protein per day, to be able to produce milk in sufficient quantities for the infant. Athletes need more protein to build muscle, and the amount of protein needed for them depends on the type of exercise, the duration and intensity of the workouts. 

Excessive protein intake 

   Despite the great importance of proteins in the body, they should be consumed in moderation without exaggeration. Some people depend on their diet for a diet rich in protein and poor in carbohydrates for several reasons, including: weight reduction and muscle building . 

   Medical studies have proven that eating large amounts of protein is harmful to the body, especially if this diet is not associated with regular exercise. Increasing the amount of proteins causes the body to form toxic substances called ketones, and to get rid of ketones the kidneys are forced to work with additional energy, which exposes the body to losing large amounts of fluids and causing dehydration of the body, and kidney fatigue is accompanied by the following symptoms: 

• Lack of calcium in the bones, which causes their fragility.
• Feeling tired and dizzy. 
• The presence of the foul smell of the mouth .
• The higher the level of cholesterol in the blood, the greater the chance of heart disease. 
• Increased chances of kidney stones .
• Gout infection : Eating large amounts of animal protein leads to an increase in the production of boric acid that accumulates in the joints, causing severe pain. [8] 
• Increased risk of cancer : Studies show that consuming animal protein in large quantities encourages the liver to produce an insulin-like growth factor that in turn promotes the growth of cancer cells. 
• Lack of muscle mass. 
• Adopting a protein-rich diet poor in carbohydrates leads to a deficiency of vitamins and fiber. 

Protein sensitivity 

   Some people suffer from symptoms of allergies when they eat certain types of food, and the most common types of food allergy are protein sensitivity. Protein sensitivity is defined as an abnormal reaction by the body's immune system to the protein present in some foods, for example: milk, eggs, peanuts, nuts, and shellfish.  

   Allergy occurs because proteins are not affected by cooking heat, or stomach acids and digestive enzymes, so they remain as they are without converting to amino acids, and they are absorbed and enter the bloodstream in the form of proteins, to reach the different organs in the body, which causes the spread of allergies throughout the body, represented by The immune system’s response to eating allergens by producing antibodies, causing allergic symptoms, as follows: 

• Sneezing and runny nose . 
• Itchy mouth, difficulty breathing, and swallowing . 
• Abdominal pain. 
• Diarrhea or vomiting. 
• Beehives (also called urticaria , a symptom of a red rash with itchy skin). 
• Low blood pressure . 
• Lungs constriction. 

    Allergy is treated by avoiding the foods that cause it, using emergency injection of adrenaline, and treatments to relieve