What proteins can do Power, protection, energy and more
The dynamic building blocks of life
Proteins, made up of 21 basic amino acids, are key players in our body. While carbohydrates mainly provide energy and fats are essential for building cell membranes, proteins perform a variety of active functions. They are involved in almost every biological process and exist in an impressive variety, which underlines their versatility despite the limited number of amino acids. Proteins contribute significantly to the structure, function and regulation of body tissues and organs.
The functions of proteins
Proteins are essential for the body and are involved in a variety of functions. They are the building blocks of enzymes that accelerate chemical reactions. Proteins form the structure of cells and tissues, are responsible for the transport of substances in the body, the transmission of signals between cells, and enable movement through muscle contraction. They are also an integral part of the immune system. The versatility of proteins, formed from 21 amino acids, is crucial for health and well-being.
The numerous functions of proteins in the body can be divided into several main categories. These include various essential tasks that are vital for maintaining health and well-being. Proteins fulfill their roles in multiple forms, which is impressive given that they are made up of only a limited number of basic building blocks.
How can the versatile functions of proteins, which consist of 21 amino acids and are essential for health and well-being, be divided into main categories? What essential roles do they play in enzymes, cell structures, material transport, signal transmission and the immune system?
What tasks are performed by amino acids?
Control and regulation
Proteins in the form of hormones and receptors regulate numerous bodily functions and ensure a balance in the body.
Transportation
Proteins are responsible for the transportation of oxygen and nutrients in the body.
Metabolism
Proteins, especially enzymes, are essential for the smooth running of the metabolism.
Protection
Proteins form the foundation of the immune system and are crucial for blood clotting.
Physique
Structural proteins are essential for building and maintaining body structures such as skin, hair and organs.
Signal transmission
Proteins play a central role in signal transmission between cells.
Movement
Special proteins in muscles enable movement through contraction and relaxation.
Energy regulation
Some proteins are directly involved in energy production and regulation in the body.
Protein Intake and Mortality Risk
An interesting study from the University of Southern California examined almost 6,400 people aged 50 and over over an 18-year period to analyze the relationship between protein intake and mortality risk. It turned out that people who had a high-protein diet in middle age (between 50 and 65 years), i.e. who got more than 20% of their daily calories from protein, had a 74% increased risk of mortality compared to people whose protein accounted for less than 10% of their calories.
What was particularly striking was that the risk of cancer in these people was four times higher. This is an extraordinary magnitude that is rarely observed in nutritional research and is comparable to the risks associated with heavy smoking or excessive alcohol consumption. Despite these alarming figures, however, it is important to stress that the study only shows a correlation - a statistical connection - and does not prove direct causality. This means that high protein consumption is not necessarily the sole cause of the increased mortality or cancer risk. Other factors, such as the general lifestyle of people who tend to prefer a high-protein diet, could also contribute to the increased risks.
This difference between correlation and causality is always a central theme in nutritional studies. An example from the past shows how easily such relationships can be misunderstood: it was previously believed that frequent coffee consumption increased the risk of mortality, until later studies showed that coffee may actually have protective properties. This shows that the observed association does not always reflect the actual cause.
- Study of 6400 people shows that a high-protein diet (more than 20% of calorie intake) between the ages of 50 and 65 increases the risk of mortality by 74%.
- Relationship between correlation and causality: Increased protein intake does not necessarily lead to diseases such as cancer; other factors also play a role (e.g. unhealthy lifestyle among protein fans).
- Example of misunderstanding: Coffee consumption was previously associated with an increased risk of mortality, which was later refuted.
The role of mTOR in cell growth and aging
Proteins remain an essential building block for our bodies throughout life. They play an important role in maintaining muscle mass, repairing cells and supporting the immune system, especially as we age. However, the right balance and type of protein is important in later life.
Older people often have an increased need for protein to prevent muscle loss (sarcopenia) and to support their physical health. However, excessive consumption, especially of animal proteins, should be avoided. This is where the so-called mTOR signal comes into play, which is activated by proteins. A moderate mTOR signal is necessary to stimulate cell growth, but excessive activation through too much protein intake can be problematic. In old age, when the risk of cancer and other diseases increases, a permanently strongly activated mTOR signal can promote the growth of cancer cells, as these are subject to the same mechanisms as healthy cells.
It is therefore advisable to ensure a balanced protein intake in later life, with more protein coming from plant sources. Plant proteins activate the mTOR signal less strongly, but still support the maintenance of muscle mass and cell repair.
Proteins remain essential even in old age,but care should be taken to reduce the intake of animal proteins and rely more on plant proteins. This helps to reduce the risk of cancerwithout sacrificing the important health benefits of proteins.
Effects of a high-protein diet in old age
The mTOR signal (mechanistic target of rapamycin) is a central mechanism that regulates cell growth and division. Its activation through the consumption of proteins leads to the growth and repair of tissue, which is particularly essential at a young age and during growth phases. Here, mTOR ensures that the body can form new cells and regenerate itself - a key function for development and health.
However, the role of mTOR changes later in life. Overly active mTOR signaling can lead to the promotion of not only healthy cells, but also unwanted cell types such as cancer cells. Because mTOR stimulates overall cell growth, both normal and abnormal cells benefit, which can increase the risk of cancer and other age-related conditions.
On the other hand, a certain activation of mTOR remains important even in old age to prevent muscle atrophy and maintain repair processes. Suppressing the signal too much can lead to negative effects such as muscle loss and reduced cell regeneration.
Plant vs. animal proteins:
The health-promoting effects of plant sources
There is a clear difference between plant and animal proteins when it comes to health effects. Vegetable proteins, which come from sources such as beans, lentils, chickpeas, quinoa and nuts, have shown in numerous studies that they can not only meet the body's protein needs, but also niedrigeren Risiko für chronische Krankheiten wie Bluthochdruck, Diabetes und Herz-Kreislauf-Erkrankungen verbunden sind.
In contrast, animal proteins often contain higher amounts of saturated fatty acids, cholesterol and inflammatory substances, which can promote the development of diseases in the long term. The consumption of red and processed meat in particular is suspected of increasing the risk of cancer and cardiovascular disease.
Plant-based protein sources, on the other hand, are rich in fiber, antioxidants and anti-inflammatory substances. These substances not only contribute to general health, but can also reduce the risk of age-related diseases such as Alzheimer's and certain types of cancer. What is particularly interesting is that plant-based proteins are often associated with a longer life , as studies have shown on population groups that eat a largely plant-based diet, such as residents of the so-called „Blue Zones“.
A Harvard Universitystudy that followed over 120,000 people over decades shows that people who increased their consumption of plant-based proteins had longer lifespans and a lower risk of age-related diseases. These results suggest that switching to plant-based protein sources can promote significant improvements in health and well-being in the long term.
Video and image source: Adobe Stock
Important NOTE:
The information provided in our articles was created with the greatest care and to the best of our knowledge and belief. They serve exclusively for informational purposes and do not constitute medical advice. No liability is assumed for the accuracy, completeness or topicality of the content. We assume no responsibility for the application or implementation of the information. If you have any health questions or complaints, it is always advisable to consult a qualified doctor or other specialist.
English 
German