Why is protein essential?

Dietary protein is a crucial macronutrient made up of amino acids, which are the building blocks of our body’s tissues. Protein is responsible for various body functions, including the building and repair of tissues, the production of enzymes and hormones, and serving as a structural component of cells and bodily fluids.1, 2
Protein is particularly important for muscle maintenance and growth, immune function, and overall cellular health. Depending on a person’s age, weight, and level of physical activity, the protein requirements can vary.2, 3
Consequences of protein deficiency

Insufficient protein intake can lead to a spectrum of health problems, including muscle loss, slow recovery, weak Immune system, hair, skin, and nail problems and increased appetite.
Guidelines and best sources of vitamin B2

Adding protein-rich foods like lean meats, eggs, dairy, and legumes to one’s diet can help achieve protein goals. For vegans and vegetarians, legumes paired with grains or nuts can create complete protein sources. Soy and quinoa are complete plant-based proteins that provide all essential amino acids.4

When considering protein intake, it’s also important to be mindful of the food’s protein quality, which refers to its digestibility and amino acid profile. Animal proteins generally have a higher biological value and are more easily utilised by the body compared to plant proteins.1, 3
When increasing protein intake, it’s crucial to also consider other aspects of one’s diet and lifestyle, ensuring that protein consumption doesn’t come at the expense of other vital nutrients.
Caution on excessive vitamin B2

It’s important to note that consuming more protein than the body needs does not necessarily build more muscle and can lead to health issues if the intake is excessive. Too much protein can contribute to high cholesterol, gout, and can strain the kidneys.1, 2