Are you eating
enough protein?

Protein is essential to the human body and crucial to its proper functioning. Does your diet provide a sufficient amount of it?

Protein: essential nutrients

Protein is one of the body's fundamental elements. It is produced from small structures called amino acids, and is found in the billions of cells that make up the body. Therefore, protein is found in muscles, skin, hair, nails, blood, and so on. It also contributes to a variety of essential biological processes: growth, tissue healing, wound healing, blood clotting, etc.

The recommended daily protein intake varies somewhat according to age or certain personal characteristics (e.g., pregnant women). For adults, nutritionists generally recommend a daily protein intake of 0.8 g per kg of body mass, for instance 80 g for a man weighing 100 kg or 40 g for a woman weighing 50 kg.

Protein is also a major source of energy. It provides 4 calories per gram. Protein intake should account for 10 to 35% of the daily energy intake.

Dietary sources of protein

A wide range of foods contain protein. Some contain a sizable quantity and are therefore an interesting option if you are aiming for optimal dietary intake. Here are some examples:

eggs
meat
poultry
fish and seafood
milk products
soybean
legumes, and
nuts and grains

Consequences of protein deficiencies or excesses

Protein intake is usually sufficient in most individuals, especially if they are healthy. Excess protein, which rarely occurs, can have harmful long-term effects: obesity, bone loss, elevated blood cholesterol, kidney problems, etc.

An insufficient intake can also cause harmful consequences:

weight and muscle mass loss
growth failure in children
anemia
edema (swelling)
proneness to infection
etc.

Some individuals are more likely to have a protein deficiency and
to suffer the consequences, for example:

elderly, sick or malnourished individuals
pregnant women
strict vegetarians (who must take into account this risk during dietary planning)
high-performance athletes

Particular attention to protein

If you are concerned about the quality of your diet and want to stay healthy for a long time, it's worth taking an interest in your daily protein intake. You can focus more on protein-rich foods by doing simple things, such as adding an egg to your smoothies, legumes to your salads, nuts to your snacks or tofu to your recipes. Be creative; for the most part, these foods are savory, in addition to having other health benefits!

It is worth noting that protein-rich supplements can be found at the pharmacy. They are available in various formats (drinks, powder, etc.) and consuming them could give your diet a boost. It could be a particularly useful option for people who wish to meet their protein-energy needs, according to their circumstances or situation.

Speak to your pharmacist or a nutritionist for additional information
about protein and to discuss your dietary needs.

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