Jakarta, goldensamoyed Indonesia
—
Proteins
is now a hot topic on social media.Many nutrition and fitness influencers highlight its benefits, from building muscle to supporting brain health and
mentally
.
However, some claims often make protein requirements appear much higher than the actual daily recommendation.
Neuropsychologist Sanam Hafeez, from Comprehend the Mind, believes that the public’s tendency to link protein with brain health is not completely wrong, but needs to be understood in the right context.
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“A balanced diet that contains enough protein supports cognitive function and emotional stability,” he said as reported by Very Well Mind.
“But an excessive focus on protein, as is often the case on social media, can be misleading because it doesn’t necessarily mean that more is better.”
According to Hafeez, excessive protein consumption also has the potential to burden the liver and kidneys in the long term.In addition, obsession with protein can make people forget about other nutrients that are no less important, such as healthy fats, vitamins and minerals.
The impact of protein on brain and mental health
Protein plays a big role in brain health.The brain works with the help of chemical messengers called neurotransmitters.These compounds are, in part, made from amino acids, the building blocks of protein.
Psychiatrist Bryan Bruno from Mid City TMS agrees with this.According to him, adequate protein intake can help manage depressive symptoms, especially because of its association with certain amino acids such as tryptophan.
Research shows higher tryptophan consumption is associated with lower levels of depression, anxiety, and irritability.Bruno added that sufficient tryptophan is needed for the production of serotonin, a hormone that plays an important role in mood regulation.
“Good nutrition can increase the effectiveness of therapy in patients with mood disorders,” he said.
The relationship between the intestines and the brain also shows the role of protein which is no less important.Protein is broken down into amino acids, some of which help feed the good bacteria in the digestive tract.
These good bacteria not only regulate digestion, but also influence mood and emotional responses.Adequate protein intake helps maintain a balanced gut microbiota, reduces inflammation, and supports a more stable mood.
Bruno added that around 90 percent of the body’s serotonin is produced in the intestines.This reinforces the link between a protein-rich diet, gut health, and overall mental health.
How much protein is needed?
A commonly used daily recommendation is 0.8 grams of protein per kilogram of body weight.In addition, it is recommended that 10-35 percent of daily calorie needs come from protein sources.
Angelique Szymanski, reminded that these needs can vary depending on age, physical activity, and certain medical conditions.
Hafeez added that too much protein can increase the workload of the kidneys and cause dehydration because the body has to get rid of nitrogen from protein metabolism.On the other hand, a lack of protein can lead to loss of muscle mass, a decrease in the immune system, and feelings of fatigue.
It’s not just a matter of quantity, the quality of the protein source is also important.Head of Consumer Food Division Japfa Food Indonesia, Wira Adhitama, emphasized the importance of access to safe, nutritious and affordable sources of animal protein.
“Choosing the right source of animal protein is very important to support a healthy lifestyle and achievement,” he emphasized at The Champion’s Choice: Where Protein Meets Performance.
By understanding the function of protein thoroughly for the body, brain, mood and active lifestyle, you can take advantage of it without getting caught up in misleading trends.The key is simple, sufficient, balanced and quality.
[Gambas:goldensamoyed Video]
(tis/tis)
