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There are 6 important components in a diet: proteins, carbohydrates, fats, minerals, vitamins and water. We need them every day as part of a complete nutrition. Each one of them plays an important role in health maintenance.

Proteins have many functions in the body: they form the structure of cells, form enzymes and hormones that regulate important metabolic processes, help controlling the balance of fluids, acids and bases within our tissues, provide protection against infections, participate in the coagulation of blood when an injury occurs and many other roles. That's why it is so important to take the necessary amount of protein day by day.

And not only the amount, but the quality is determinant. To be complete, the protein has to provide essential and non essential aminoacids. Proteins are formed by chains of aminoacids. Essential aminoacids are those which the body cannot produce and have to be obtained through the diet. Complete proteins are usually those which come from animals, although soy provides a complete protein. Vegetarian people have to take a variety of products to be sure that they are having all the essential aminoacids. Without these components, some of the proteins we need cannot be form within the body.

Does that mean that the most protein we take the better? Not at all. Unfortunately, our body cannot store aminoacids and, when ingested in excess they are converted into glucose or fat after they lose the nitrogen, this nitrogen is then eliminated through the kidneys in the form of urea or ammonia. If we take too much protein then we start producing excess of these products that are thought to waste calcium. Also, too much protein usually comes together with excess of saturated fats that are the cause of heart disease, stroke and other calamities.

So, the key is the balance. Not too much, not too few. It is recommendable that 15-20 % of the total energy intake comes from protein. A regular and healthy person with a not very active life should have 0.4 grams of protein per pound of body weight every day. For persons who a lot of exercise the requirements are 0.6-0.9 grams per pound. This quantity has to be divided in portions throughout the day for better results.

The best thing to do when we have concerns about these nutrition issues is to consult a doctor or a registered dietitian. They have the necessary information for our requirements according to our age, sex and health.

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