Proteínas: qué son, para qué sirven y en qué cantidad ingerirlas

Proteins: What They Are, What They’re Used For, and How Much to Consume

Proteins are essential macronutrients that play a crucial role in various bodily functions. They are made up of amino acids, which are the building blocks of life. Proteins are involved in building and repairing tissues, producing hormones, and transmitting nerve impulses. They also serve as a source of energy for the body, providing 10-15% of daily calorie intake. In this article, we will explore the importance of proteins and how much we should consume for optimal health.

1. Producir masa muscular

Proteins are vital for the maintenance and growth of muscle mass. When it comes to muscle growth, regular physical activity and an adequate intake of high-quality proteins are crucial. Animal-based foods such as meat, chicken, and eggs are excellent sources of high-quality proteins. The amount of protein needed for muscle growth varies depending on factors like weight, physical activity, and the type of exercise performed. It is important to consume enough protein to support muscle development. Here is a list of foods that can help in gaining muscle mass:

  • Lean meats (beef, pork, lamb)
  • Poultry (chicken, turkey)
  • Eggs
  • Fish and seafood
  • Dairy products (milk, cheese, yogurt)

2. Producir anticuerpos

Proteins are responsible for the production of antibodies and defense cells, which are essential for a healthy immune system. Without an adequate intake of proteins, the immune system becomes weakened, making the body more susceptible to diseases and infections. In addition to consuming enough protein, other nutrients like zinc, selenium, and omega-3 fatty acids are also important for maintaining a strong immune system. Here are some foods that can help boost your immune system:

  • Lean red meats
  • Seafood
  • Beans and legumes
  • Nuts and seeds
  • Whole grains

3. Mantener la piel, las uñas y el cabello saludables

Proteins play a crucial role in maintaining healthy skin, nails, and hair. They provide the necessary amino acids for the formation of collagen and keratin, which are proteins that make up the skin, nails, and hair. Collagen gives firmness to the skin, preventing the formation of wrinkles and expression lines. It also provides elasticity to the hair and strengthens the nails. Keratin, on the other hand, is the main component of hair, protecting it against external aggressors such as UV rays and pollution. Here are some protein-rich foods that can contribute to healthy skin, nails, and hair:

  • Fish (salmon, tuna)
  • Eggs
  • Lean meats
  • Dairy products
  • Nuts and seeds

4. Equilibrar las hormonas

Hormones are substances in the body that are formed from proteins. Therefore, consuming an adequate amount of protein is necessary for maintaining hormonal balance. Hormonal imbalances can lead to various conditions such as polycystic ovary syndrome (PCOS), stress, and anxiety. A balanced diet that includes sufficient protein can help improve symptoms and manage these conditions. Here are some protein-rich foods that can help balance hormones:

  • Lean meats
  • Poultry
  • Fish and seafood
  • Legumes
  • Soy products

5. Mantener un buen sistema nervioso

Neurotransmitters, such as adrenaline and acetylcholine, are made from proteins and are responsible for transmitting nerve impulses throughout the body. These impulses are what generate thoughts, emotions, and commands that allow the body to function properly. Consuming an adequate amount of protein is essential for maintaining a healthy nervous system. Here are some protein-rich foods that can support a well-functioning nervous system:

  • Lean meats
  • Poultry
  • Fish and seafood
  • Eggs
  • Dairy products

6. Recuperación de heridas y cirugías

Proteins are the building blocks of new tissues, making them essential for wound healing and post-surgery recovery. When the body experiences injuries or undergoes surgical procedures, an adequate intake of protein is crucial for proper tissue repair. Proteins are essential for the structure of organs, blood vessels, cells, and tissues. Consuming enough protein before and after surgery can help promote wound closure and proper collagen synthesis, facilitating healing. Here are some protein-rich foods that can aid in wound healing and post-surgery recovery:

  • Lean meats
  • Poultry
  • Fish and seafood
  • Eggs
  • Dairy products

7. Transportar oxígeno

Red blood cells, responsible for carrying oxygen in the blood, are made up of proteins. Therefore, a low intake of protein can lead to problems such as anemia. Anemia is characterized by a deficiency of red blood cells or hemoglobin, resulting in weakness, paleness, and fatigue. Consuming enough protein is crucial for the production of healthy red blood cells and the proper transport of oxygen throughout the body. Here are some protein-rich foods that can help prevent anemia:

  • Lean red meats
  • Poultry
  • Beans and legumes
  • Leafy green vegetables
  • Fortified grains

8. Proporcionar energía

In addition to carbohydrates and fats, proteins can also be used as a source of energy in the body. In diets low in carbohydrates, proteins can be utilized to regulate blood sugar levels and provide energy. Each gram of protein provides 4 kilocalories of energy, the same amount provided by carbohydrates. Consuming enough protein can help maintain energy levels and support overall bodily functions. Here are some protein-rich foods that can provide energy:

  • Lean meats
  • Poultry
  • Fish and seafood
  • Eggs
  • Dairy products

9. Mantener la salud de las articulaciones

Proteins, particularly collagen, play a crucial role in maintaining the health of joints. Collagen acts as a cushion between bones, preventing wear and tear and reducing pain. Since collagen is composed of proteins, an adequate intake of protein is essential for maintaining healthy joints and preventing injuries during physical activities. Here are some protein-rich foods that can support joint health:

  • Lean meats
  • Poultry
  • Fish and seafood
  • Gelatin
  • Bone broth

10. Digerir y absorber los alimentos

Proteins play a crucial role in digestion and nutrient absorption. Gastric juice and digestive enzymes, responsible for breaking down food into smaller molecules, are made up of proteins. These enzymes help in the digestion and absorption of nutrients in the intestines. Additionally, the cells in the intestines have transporters made of proteins that allow the entry of digested nutrients into the body. Here are some protein-rich foods that can aid in digestion and nutrient absorption:

  • Lean meats
  • Poultry
  • Fish and seafood
  • Eggs
  • Dairy products

Cantidad de proteínas que se deben ingerir por día

The amount of protein one should consume per day depends on several factors, including weight and physical activity level. Here is a breakdown of the recommended daily protein intake:

  • 0.8-1 g of protein per kg of body weight for sedentary individuals.
  • 1.1-1.6 g of protein per kg of body weight for those engaging in light physical activity.
  • 1.5-2 g of protein per kg of body weight for individuals involved in resistance training or intense physical activity.

The necessary amount of high-quality proteins, which provide a wide variety of essential amino acids, varies depending on weight and physical activity. For example, a person who weighs 70 kg and engages in weightlifting would need to consume 105-140 g of protein daily. It is important to distribute protein intake throughout the day to maintain and increase muscle mass effectively. If you have specific health conditions such as diabetes, kidney disease, or liver disease, it is advisable to consult a nutritionist for personalized protein recommendations.

Proteins are an essential component of a healthy diet. They are involved in numerous bodily functions and contribute to overall well-being. By including a variety of protein-rich foods in your diet, you can ensure that you meet your daily protein needs and support optimal health.