Did you every scaled How much protein are you eating every day? Do you know how much protein do you need on an average? What are proteins? Proteins are the macronutrients and they are responsible for the body growth along with many hormone releases and tissue formation. Protein is needed to the body in every phase of the life right from the childhood till old age. Protein is present in throughout the body be it skin, hair, nails and muscles. Protein is composed by amino acids like histidine, lysine, leucine, tryptophan, valine etc. In short the protein is a chain of amino acids bound to one another by peptide bonds which looks like a chain of beads. Protein is present in variety of foods and it is classified into two types- plant based protein and animal based protein. The plant based protein includes like almonds, lentils, spinach, peanuts, quinoa, tofu etc and the animal based protein includes eggs, dairy, meat, chicken, fish etc. The protein we get from the food will get broken down and formed into a new protein in our bodies. These proteins are accountable for various functions from fighting against the infection to helping the cells divide. The nutritive protein provides the essential amino acids which are responsible for the formation of protein break down, hormones and other molecules. The animal based protein contains all essential amino acids in passable portions. Interestingly, soy food being a plant based food provides all the amino acids which are not possible for other plant based foods like almonds, nuts, and legumes. This just goes to prove that animal based foods provide much protein compared to plant based foods. Well, as per the world Health Organization report the average amount of protein required for an individual to maintain a healthy life is 0.80 g/kg per body weight. The amount of protein will gradually increase as the age grows.
Sources of protein:
The protein is classified in to two types, plant based protein and animal based protein, let us take a look at the foods included in the above criteria,
Plant based Protein and the amount of protein per 100g:
- Chia seeds (100 g contains 17g)
- Tofu (100 gcontains 8g)
- Almonds (A cup contains 20.2 g )
- Whole grain bread (100 gcontains 13g)
- Peanut Butter(100gcontains 25 g)
- Soy (100gcontains 36 g)
- Oats (100gcontains 16.9g)
- Broccoli (100gcontains 2.8g)
- Lentils (100gcontains 9g)
Animal Based protein:
- Chicken Breast (100gms contains 31g)
- Eggs (100gms contains13g)(1 large egg contains 6g of protein)
- Fish (100g contains 32g)
- Tuna/Salmon (100gcontains 25g)
- Turkey(100g contains 29g)
- Cheese(100 g contains 25g)
- Pork (100g contains 30 g)
Medical Complication triggered by Protein deficiency:
- Weak Immune system
- Less protein can cause organ failure due to improper functioning.
- Fatty Liver
- Less muscle mass and so less stamina.
- Weak bone strength.
- Risk of rigorousness of infections.
Benefits of Protein:
- Protein helps you to keep a structured body and provides energy to stay active.
- It helps in weight loss by regulating the hunger which in return reduces the intake of carbs and fats.
- Protein plays a key role in building body, thus you might’ve seen many athletes and body builders eating foods high in protein in order to build the muscle tissues.
- Protein helps in controlling the blood sugar levels in the body.
- It helps in preventing the heart related diseases.
- Protein is necessary for hormone balance.
- It keeps your skin healthy.
- It burns the fat.
Disadvantages of Excess Protein:
- High protein intake can lead to heart diseases.
- Excessive intake of red meat can cause the colon cancer.
- Since the kidneys can bear a limited amount of protein, too much of protein can keeps the burden on the kidneys and might damage them.
- High protein diet will obviously contain limited amounts of carbs and fats which will make the person weak sometimes.