Proteins for Growth and Repair
All tissues and cells need protein. Proteins are very important for muscle building and keep hair, nails, skin
and eyesight healthy. Proteins are used for transporting iron and oxygen in the blood and for the
manufacturing of hormones, enzymes, stimulation of the immune system and other compounds that provide
fuel for your body.
Proteins for Weight Loss
Protein is considered to be the most filling nutrient according to the energy it gives. Since protein
stimulates the fat burning hormone, glucagon, protein is considered good for weight loss. 10-20% of your
daily calorie intake should be from protein.
Proteins – Amino Acids
Proteins are converted in the body into 22 building blocks called amino acids and divided into complete
and incomplete proteins.

Complete Proteins from Animal Foods: Complete proteins contain 9 of the 22 amino acids that
are essential to life and must be added to the diet. They are found in animal foods like meat, fish,
milk cheese and eggs. Vegans and vegetarians can get shortages of the essential amino acids lysine
and threonine if they are not observant. Lysine can be found in soy beans, chickpeas, kidney and
oats. Threonine can be found in lenses, cereal, herbs and grasses. To avoid shortage it is easier if
you drink milk, otherwise you must make sure that you eat various kinds of beans, lentils etc.

Incomplete Proteins from Plant Foods: Incomplete proteins contain the remaining 13 of the 22
amino acids and can be found in vegetables, cereals, soybeans, dry beans, peas and peanuts.
Protein Deficiency
Protein deficiency is relatively rare in developed countries but people who are on a strict diet can be at risk.
Symptoms of protein deficiency can be decreased muscle mass, fatigue, anemia, impaired immune
function, decreased metabolism, reduced fertility, hair loss, premature aging, mood swings and memory
problems.
Excess Protein
Too much protein can harm your body. If you eat too much protein the excess will be stored as body fat.
Over-consumption of protein can also cause constipation, diarrhea, excessive gas, dehydration, dizziness
and bad breath.