There are many different types of protein in the body. When we consume proteins through our diet, the body converts them into amino acids (aka the building blocks of protein) which it then uses for different processes in the body to keep us healthy and functioning at our best ^(1,2). 

Each protein within the body has a vital part to play, supporting ^(2,3,5):

• The growth and repair of body tissues

• The activity and production of enzymes

• The immune response 

• Transporting nutrients.

The benefits however don’t end there. Proteins also form key structures within the body such as our muscles, bones, and skin ^(2,3).  For example, collagen is a structural protein found abundantly in our skin. 

Ultimately, protein is very important, supporting our health from the inside out!

Enzymes are proteins which support several critical processes within the body such as breathing, moving and the digestion of food ^(4,5). 

Tiny chemical reactions are happening in our bodies all the time - like cogs turning to keep our bodies running smoothly. Enzymes increase the rate of these chemical reactions. To give you an idea of just how important enzymes are, without them, most chemical reactions wouldn’t be quick enough to keep us alive! ⁽⁵⁾ 

The immune system is a complex collection of cells and functions that work together to protect your body from illness and infection ⁽⁷⁾. 

Your body works hard around the clock to create lots of different proteins, including immunoglobulins (more commonly known as antibodies) ⁽⁸⁾. These antibodies play a key role in protecting you when you encounter a virus or harmful bacteria. Your immune system is very clever, storing all of this information so that it can recognise which antibodies are needed the next time you come into contact with a similar bacteria or virus ⁽⁷⁾.

So, how can you make sure you’re including enough protein in your diet? 

Whilst the amount of protein the body needs will vary for each person, it’s recommended that the average healthy adult here in the UK has an intake of 0.75 grams of protein per kg body weight per day ⁽⁹⁾. Athletes or regular exercisers will likely have higher protein requirements depending on the intensity and type of exercise they do ⁽¹⁰⁾. You can learn more about how much protein the body needs here.

Luckily there are plenty of food sources of protein that are easy to incorporate into your diet. Some good examples include ⁽²⁾: 

• Lean meat and poultry

• Fish and shellfish 

• Eggs 

• Dairy products such as milk, yoghurts, and some cheeses

• Soya plant-based alternatives to dairy (such as soya drinks and yoghurts)

• Pulses and legumes (chickpeas are a good example)

• Nuts and seeds