Protein is the foundation of life, breaking down into amino acids - nature’s building blocks for our bodies....
health
Protein is the foundation of life, breaking down into amino acids - nature’s building blocks for our bodies. Think of amino acids as versatile Lego pieces: they not only construct and maintain our muscles but also play a crucial role in countless biological processes.
Every cell in our body communicates in the language of amino acids. While some can be synthesised internally, others - known as indispensable amino acids (IAAs) - must come from the food we eat. From longevity and healthy skin to shiny hair and overall well-being, a daily egg or another protein-rich food is truly a nutritional powerhouse.
Whether it’s Hollywood actor Marisa Tomei stating, “I find that protein wakes up my brain and gets me ready for the rest of my day,” or Friedrich Engels’s philosophical take on life as “a mode of action of proteins,” the value of protein in our health and well-being is undeniable. With World Protein Day approaching on February 27, 2025, and the Right to Protein (RTP) initiative gaining momentum, I felt compelled to explore the critical need for protein balance in our diets for stronger health markers. RTP has become a significant event on international calendars, serving as a key milestone in the pursuit of better health.
Building blocks of life
One of the most fascinating aspects of dietary protein is its diversity. Different protein sources - whether animal-based or plant-based - offer varying combinations of essential amino acids. This is why the concept of ‘protein quality’ exists, measuring how well a protein source meets our body’s amino acid needs. Just as an orchestra thrives on various instruments, our bodies function best when we consume proteins from multiple sources, each contributing its unique amino acid profile to create a complete nutritional symphony. Nutritionists often recommend a varied protein intake to ensure we receive all the essential amino acids necessary for muscle maintenance, immune support, and overall bodily function.
As an agrarian economy with high meat consumption, Pakistan’s protein deficiency is relatively low. However, achieving a balanced diet remains a challenge. The rise of protein-specific diets has sparked conversations about intake, leading to a shift from traditional dietary habits to more informed nutritional choices. This shift is particularly evident in urban centres, where traditional food preferences intersect with modern nutritional science.
“Your body needs protein to build and repair cells in your muscles, bones, and skin,” explained former cricketer Wasim Akram at a recent health symposium. “The key lies in understanding how to source it effectively from our rich culinary heritage.”
With the growing emphasis on protein, new chicken options - both fresh and frozen - are now widely accessible. Protein has joined the ranks of essential nutrients like calcium and iron, gaining even greater recognition. However, misconceptions about protein intake are also on the rise. Whether it’s the traditional emphasis on extra milk in tea, hot chicken broth at family gatherings, or the urban trend of gym-specific vitamin brands, public understanding of protein remains inconsistent. The Pakistan Poultry Association (PPA) is working to educate both farmers and consumers, reinforcing the importance of adequate protein consumption.
Protein for all
Chicken has long been a centrepiece of our feasts, but it is now increasingly recognised for its nutritional value - especially for growing children and the industrious youth. Protein is essential for everyone, from pregnant women supporting foetal health to the elderly maintaining strength, students enhancing focus during exams, and labourers engaging in demanding physical work. A well-balanced protein intake benefits all, whether homemakers managing daily tasks or athletes pushing their limits.
Traditional Pakistani foods provide ample protein. A fantastic resource is soya, which can be incorporated into oils and milk to enhance nutrition. The rising popularity of protein supplements, often displayed in large containers in shop windows, is somewhat ironic given that our cuisine naturally offers rich protein sources. A well-balanced diet often makes these supplements unnecessary.
A quick look at common household foods in Pakistan highlights the abundance of natural protein sources:
* Eggs
* Chicken and meat
* Lentils (masoor, moong, chana)
* Dairy products (buttermilk, cheese, yogurt)
* Plant-based options (chickpeas, red beans, soybeans, dried fruit, nuts)
* Fish
These protein sources not only provide amino acids but also offer additional benefits such as fibre, vitamins, and minerals that support immune function, hormone production, enzyme synthesis, and overall physical well-being.
World Protein Day, led by the Right to Protein initiative and powered by the United States Soybean Export Council (USSEC), aims to address prevalent health issues through the message ‘Solve with Protein’. USSEC has rallied brands, thought leaders, community leaders, and influencers to amplify the importance of protein as an essential macronutrient. The RTP initiative has spread across South Asian communities, fostering awareness about the need for balanced protein consumption and stronger health outcomes.
In Pakistan, the challenge is not protein availability but rather education surrounding its consumption. Promoting a consistent, well-informed approach to protein intake is crucial for developing optimal dietary patterns that support the health of our population.
The author is a seasoned educationist, writer, researcher, and corporate host. She can be reached at shahatariq67@gmail.com
