Protein is an
essential macronutrient that is made from twenty basic building blocks called
amino acids. There are two types of amino acids: Essential and Non-Essential
amino acids. Essential amino acids are those amino acids that our body can’t
synthesize and which we required from outside sources whereas non-essential
amino acids are those amino acids that our body can synthesize by itself, and
which are not required from outside sources.
Out of twenty amino
acids, nine are essential amino acids which are: Histidine, Leucine,
Isoleucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and
Valine.
How much Protein to be
consumed daily:
According to the
National Academy of Medicine, recommended amount of protein for an adult is a
minimum of 0.8 grams of protein for every Kilogram of body weight per day.
Millions of young
children worldwide were not getting enough protein and facing the problems of
malnutrition, growth failure, loss of muscle mass, decreased immunity,
weakening of the heart and respiratory system, and death. However, deficiency
of protein is uncommon in developed nations like the US.
Sources of Proteins:
There are 2 major
sources of proteins:
·
Animal-based
foods which include meat, poultry, eggs, and dairy foods
·
Plant-based
foods which include Fruits, vegetables, Grains, nuts, and seeds
Animal-based foods
tend to be a good source of complete proteins, while plant-based foods often
lack one or more essential amino acids.
List of some best high protein foods
· Animal-based
food:
1) Poultry:
Also called white
meat. Chicken, turkey, and duck are one of the best and most common sources of
protein. Many dishes can be prepared with chicken like chicken soups.
2) Seafood:
Seafood like fish,
crustaceans, molluscs, Tuna, etc. can also be a good source of proteins. Tune
fish also serves a high amount of omega-3 fatty acids which is good for heart
health.
3) Dairy Foods:
Milk, Cheese, and
high protein Yoghurt are some of the good sources of protein. There are many
varieties of cheese, and it has a very high amount of casein protein. Some
cheese also has whey proteins along with casein proteins.
4) Red meat:
Red meat includes
unprocessed beef, pork, lamb, veal, mutton, and chevon. Red meat contains a
high amount of myoglobulin, and its muscles are distributed as red fibres.
5) Processed meat:
Processed meat such
as bacon, hot dogs, sausages, and cold
·
Plant Based
foods:
Soy:
Soy is one of the
best plant-based food containing high protein. It contains about 12.5g of
protein per 100g of Soy and gives about 140 Cal of energy.
Millet seeds:
It contains about
11.8g of protein per 100g and gives about 360 cal of energy. It has many
micronutrients also along with protein.
Tofu:
It contains about
8.5g of protein per 100g and gives about 76 Cal of energy.
Flaxseeds:
It contains about
14.1g of protein per 100g and gives 495 Cal of energy.
Sesame seed:
It contains a very
high amount of protein (21.2g per 100g and gives 584 Cal of energy).
Nuts:
Nuts like peanuts,
almonds, walnuts, and hazelnuts contain a very high amount of protein and give
a lot of calories. Among nuts, peanuts is having the highest protein
Reasons to eat more
protein:
·
Reduces Appetite:
With less amount of
food, protein makes you feel full because protein reduces the level of the
hunger hormone ghrelin.
·
Increases Strength:
Protein is the
building block of muscles, and it helps in maintaining our muscle mass and
promotes muscle growth while doing strength training.
·
Boosts metabolism:
Making use of
nutrients in the food and digesting the calories is referred to as the thermic
effect of food (TEF). Protein has a much higher thermic effect. High protein
intake significantly boosts metabolism and increases the number of calories we
burnt.
Maintains Blood Pressure:
High blood pressure
is one of the major causes of heart attacks. Studies show that higher protein
intake lowers blood pressure.
·
Helps in repairing
body injuries:
Protein forms the
main building blocks of our tissues and organs; hence it can help our body's
injuries to repair.
Conclusion:
Proteins are the
building block of muscles that helps in gaining muscles and strength. It helps
us in staying fit and in burning body fat. It can repair organs and tissues.
Proteins can be obtained either from animal-based foods and Plant-based foods.
Although plant-based foods lack one or more essential amino acids animal-based
foods contain almost every essential amino acid.
FAQs
·
How much
protein should a healthy consume require daily?
As per ICMR, a
healthy adult would need about 0.8 to 1g of protein per kg of their body weight
·
When should
one take protein supplements?
Fitness enthusiasts
recommend taking a protein supplement 15-60 minutes after vigorous exercise
(supplements should only be taken when daily protein requirements was not
fulfilled.
·
Are there
any risks associated with eating too much protein?
Yes, overconsumption
of proteins may lead to an increased risk of health complications.
·
