Proteiiniravinto

Proteiiniravinto refers to the intake of proteins, essential macronutrients required for the growth, repair, and maintenance of body tissues. Proteins are composed of amino acids, sixteen of which are considered essential because the body cannot synthesize them; they must be obtained from food. Common dietary protein sources include meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds, and some grains. Plant-based proteins often complement each other to provide all essential amino acids.

The recommended daily protein intake varies with age, sex, body weight, and level of physical activity. According to the World Health Organization, a general adult requires around 0.8 grams of protein per kilogram of body weight. Athletes, pregnant and lactating women, and elderly individuals may need higher amounts, up to 1.2–1.7 grams per kilogram, to support increased metabolic demands.

Adequate protein consumption supports muscle synthesis, immune function, enzyme production, and hormone regulation. It also plays a role in satiety, which can influence overall energy balance and weight management. Conversely, insufficient protein intake can lead to muscle wasting, weakened immune defense, and impaired growth, especially in children. Excessive protein consumption is generally well tolerated by healthy kidneys but may strain renal function in individuals with preexisting kidney disease and can increase the risk of certain health conditions when accompanied by high intake of saturated fats or processed meats.

Balancing protein sources is important for overall nutrition. Combining plant proteins such as beans with grains like rice or quinoa can provide a complete amino acid profile. Choosing minimally processed, high-quality proteins and maintaining a diverse diet typically ensures adequate protein intake while supporting overall health.