Protein: The Functional Nutrition Benefits of Nature’s Building Blocks

Posted by Andrea Nakayama

Protein: A fundamental element in Functional Nutrition

As a key part of the Functional Nutrition Alliance’s Fat, Fiber, Protein principle for health and healing, protein deserves our attention and investigation.

Protein is one of the essential macronutrients required by the human body to function properly. It’s composed of smaller units called amino acids, which are often referred to as the “building blocks” of life. Amino acids are vital for various physiological processes, including muscle building, tissue repair, enzyme production, hormone regulation, and immune system function.

Proteins play a crucial role in maintaining the structure, function, and integrity of cells, tissues, and organs. They’re involved in almost every aspect of the body’s functioning and are essential for growth, development, and repair (ie. nutrition!)

In this article, we’ll explore the health benefits of proteins, look at the most beneficial food and culinary sources, and answer some frequently asked questions that arise regarding protein intake.

The health benefits of protein

Consuming an adequate amount of protein offers a wide range of health benefits. Here are some of the key health benefits of including protein in your diet:

Muscle growth and repair: Protein is essential for building and repairing muscles. It provides the necessary amino acids that aid in muscle tissue synthesis and recovery after exercise or physical activity.
Weight management: Protein can help with body composition by promoting satiety. It can also help maintain lean body mass.
Bone health: Protein contributes to bone health by supporting the production of collagen, a critical component of bones, and aids in the absorption of calcium and other minerals.
Hormone production and regulation: Many hormones in the body are made from amino acids that are naturally derived from dietary protein. These hormones play essential roles in metabolism, growth, mood regulation, and other body functions.
Immune system support: Protein is crucial for the proper functioning of the immune system. It helps produce antibodies and immune cells that protect the body against infections and diseases.
Enzyme activity: Enzymes are proteins that facilitate biochemical reactions in the body. They’re essential for digestion, metabolism, and other physiological processes.
Energy: While carbohydrates are the body’s primary energy source, protein can be broken down and used for energy when carbohydrate intake is limited.
Blood sugar regulation: Including protein in meals and snacks can help slow the absorption of sugars into the bloodstream, leading to more stable blood sugar levels and reducing the risks of both blood sugar and insulin spikes.
Skin, hair, and nail health: Protein contributes to the formation of collagen and keratin, which are essential for healthy skin, hair, and nails.
Mood and cognitive function: Proteins play a role in neurotransmitter synthesis, affecting mood, cognition, and mental clarity.
Wound healing: Protein is crucial for tissue repair and wound healing. It provides the necessary building blocks for new cell growth.

Sources of protein

Animal sources (opt for organic, grass-fed, and wild-caught whenever possible)

Eggs: A complete protein source rich in essential amino acids, vitamins, and minerals.
- ~6 grams per serving (1 egg)
Poultry (Chicken, Duck, Turkey): Choose organic, free-range, or pasture-raised options when possible for better nutrient quality and sustainability considerations.
- ~7 grams per serving (1 oz)
Fish and shellfish: Opt for wild-caught varieties when possible to avoid potential contaminants and maximize omega-3 fatty acids.
- ~6 to 7 grams per serving (1 oz)
Red meat (Beef, Bison, Lamb, Pork, Wild Game): Select grass-fed, pasture-raised, and organic choices when possible for higher levels of omega-3s and nutrients.
- ~7 grams per serving (1 oz)

Note: Choose animal protein sources that align with personal values and consider supporting practices that promote animal welfare and sustainable agriculture.

Dairy, if tolerated (opt for organic and grass-fed whenever possible)

If dairy is well-tolerated, opt for cultured options like yogurt and kefir for beneficial probiotics. Choose organic and grass fed when possible. Remember that those with lactose intolerance, dairy allergy or sensitivity, or specific dietary restrictions, should choose alternatives to cow dairy.

Full-fat or raw milk
- ~7-8 grams per serving (1 cup)
Full-fat yogurt
- ~14 grams per serving (5 oz)
Hard cheese
- ~14 grams per serving (½ cup)
Cottage cheese
- ~12 grams per serving (½ cup)

Plant-based proteins

Soy, if tolerated (opt-for non-GMO and ideally fermented)
- tofu
  - ~10 grams per serving (½ cup)
- tempeh
  - ~15 grams per serving (½ cup)
- miso
  - ~2 grams per serving (1 Tbspn paste)
- natto
  - ~15 grams per serving (½ cup)
- edamame
  - ~8 grams per serving (½ cup shelled)
Beans and legumes: Excellent sources of plant-based protein, fiber, and essential nutrients.
- ~8 to 16 grams per serving (1 cup, cooked), depending on bean
Green leafy vegetables
- ~2 to 4 grams per serving (1 cup, cooked), depending on green

Protein powders

Collagen and whey protein powders can be beneficial for joint health, muscle repair, and skin support. Other protein powders can help boost beneficial protein intake. When choosing a protein powder, it’s essential to consider individual dietary preferences, tolerances, and health goals.

Collagen protein powder
- ~12 grams per scoop/serving
Whey protein powder
- ~25 grams per scoop/serving
Rice protein powder
- ~23 to 25 grams per scoop/serving
Pea protein powder
- ~25 grams per scoop/serving
Hemp protein powder
- ~25 grams per scoop/serving

Note: Some of our favorite options include:

Collagen protein powder – Further Foods, Vital Protein, Great Lakes
Whey protein powder – Designs For Health, PaleoValley, Tera’s
Plant protein powder – Sunwarrior, Designs For Health, Metagenics, Garden of Life

Insects

Insects are a sustainable protein source, rich in essential nutrients with a low environmental impact. Their protein content varies depending on the insect.