The importance of albumins (proteins)

The importance of albumins in the functioning of the organism is more significant that we usually think.  Therefore, the following text will offer information that will get your attention.

The term “protein” comes from the Greek word “proteios”, i.e. “protos”, which means “first”. The meaning of the term itself speaks volumes of how important for our organism albumins are.

Albumins are the main component of the cells in our organism and they also take part in almost all biochemical processes of the cells.

They make up around 15-20% of the total body mass of an adult person.

Also, albumin is involved in the formation and regeneration of the muscle tissue, the growth of the hair, nails and skin, as well as, in the carrying of nutrients in the organism. in all living creatures are built from various combinations of 20 amino acids. 8 of them are essential, which means that the human organism cannot synthesise them, so they must be introduced through the diet.

Namely, animal source foods contain all essential amino acids and those albumins are called whole (complete) proteins or quality high value proteins.


Main role of albumins in the organism:

·         formation and regeneration of the muscle tissue and cells of the organism;

·         growth of hair, nails and skin;

·         production of hormones which manage all bodily functions;

·         production of enzymes essential for any activity (decomposition of organic matter);

·         strengthening of the immune system, that is, production of antibodies that protect the body from disease;

·         regeneration of haemoglobin which transports oxygen;

·         transport of nutrients through the blood to the cells;

·         maintenance of the acid-base balance in the blood and normal distribution of water in the body;

·         serve as a source of energy when the organism has insufficient amount of other sources of energy (carbohydrates and fats).

The recommendations and guidelines for a healthy diet show that albumins (proteins) should be part of the everyday diet of people.

The amount of albumin should not exceed 30 grams per meal. It means that the daily requirements of albumin must be divided into several meals rich in albumins.


The organism’s protein requirements depend on age, sex and physical activity:



  • adult person, inactive 0.8
  • recreational sportsman, adult 1-1.5
  • sportsman, contestant 1.2-1.8
  • adolescent, sportsman 1.6-1.8
  • formation of muscle mass, adult 1.4-1.8


The daily protein requirements of an adult person, who does not practice sports, equal to approximately 0.8 grams of protein per kilogram of body weight.

 Having regard to the fact that sportsmen use more energy, it can be derived that they have higher protein requirements.

 The daily protein requirements of children and youth during their intensive growth amount to approximately 1 – 1.5 grams of protein per kilogram of body weight, and of infants they amount to approximately 2 grams of protein per kilogram of body weight.

 It is very important to know that enough proteins should be introduced in the daily diet– neither too much, nor too little.

 When choosing food rich in albumins, preference should be given to meat, eggs and fish. When it comes to meat, preference should be given to chicken and turkey meat because of the quality of the albumins, the low energy value and the low content of cholesterol.

Albumins are especially important for:


-       the growth and development of children- proteins or albumins provide the necessary calories for growth and development of the child’s organism;

-       the increased requirements of pregnant women–women in general at the age between 19 and 55 have daily requirements of around 45 grams of albumins. Pregnant women need additional 6 grams of proteins on daily basis (50-60 grams in total);

-       weight regulation, diets and weight loss – numerous research studies show that slim figure is best maintained by consuming food rich in albumins;

-       the needs of sportsmen- they are responsible for proper functioning of the body and providing strength and firmness of the body. In a nutshell, proteins regenerate muscles after a hard workout. White meat and eggs, especially egg white, are fundamental in the diet of sportsmen since they are rich in proteins and have low content of fat.