31 August 2016

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Foods rich in protein -All about protein



If you have been following my previous posts about carbs,fats etc etc-all health related topics,you will agree with me simply or is secretly swearing me in your head, that I am such a nutrition illiterate freak (Yes I am :D) and so ,you are not gonna be an ounce surprised, if I tell you up until now I had no idea what are proteins ,why do our body need protein ,how much protein we need to eat and Which food contains the apt number of protein for healthy consumption .

Well,the pious time has arrived ,all my healthy stars are getting aligned it seems- and today we are gonna learn all about - Protein the great !!

So,the question is what is a protein -what is it ?

Protein is one of the three (other two are Carbohydrates and Fats) main or macro nutrient essential for the proper development and functioning of the body . Proteins are made up of small compounds called Amino acids .Our body needs upto 22 amino acids ,of which 9 amino acids cannot be produced by our body which are called "essential amino acids" which must be taken from healthy foods .

Animal proteins like meat,dairy and eggs contains all the essential amino acids and so they are called "complete proteins".On other hand,plant based proteins like beans,grains,nuts etc may not have all the required essential amino acids and so they are called "incomplete proteins".(There are exceptions nowadays like Quinoa,Amarnath etc).In which case,the diet needs to be adjusted in such a way that the optimal amount of protein is achieved by the body by the apt combination of proteins spread through out the day ,which is called "complementary protein".

Now,the question arises why do we exactly need protein for?

Every cell in our body contains protein.
  1. Protein helps in boosting metabolism in our body.
  2. Reduces appetite ,keeps us full and energized.
  3. Helps in weight loss especially belly fat.
  4. Builds muscle mass and strength .
  5. Supports neurological functions - keeps our moods upbeat .
  6. Repairs cells and makes new ones.
  7. Boost immunity.
  8. Keeps blood sugar steady.
  9. Helps in the proper functioning of tissues and organs.
  10. Promotes proper growth and development in infants,teenagers,elderly people and pregnant women.
Now,the next question is so how much are we suppose to consume protein daily ?

According to USDA (US Department of agriculture) , the recommended daily protein intake for adults at an average weight and physical activity level is :
  • 56 gm for men per day .
  • 46 gm for women per day.
However,protein should be spread and consumed through out the day  to meet the recommended protein intake than at once or twice because our body can't store protein .So,it only absorbs a little at a time, rest are stored as fat or just eliminated . So ,56 or 46 gm of protein should be distributed over 3-4 small meals more or less in equal proportion and not at once. At the same,too much of protein over the limit can cause other health issues as well.

Now,the main question is what are good sources of protein or foods rich in protein :
Here is the list I prepared that will show the foods rich in protein and their calories and how much they contain protein in grams :


Foods Serving size Calories Protein in gram
Eggs 1 74 6 g
Chicken Breast 4 oz 124 35.18 g
Turkey Breast 4 oz 118 34.17 g
Lean Beef 4 oz 175 26.16 g
Fish (approx for each fish) (Tuna,Sardines,Salmon,Cod) 4 oz 147 34 g
Shrimp 4oz 134 25.83 g
Lamb 4oz 310.4 25.57 g
Scallop 4 oz 125.9 23.29 g
Bone Broth (approx for different types) 1 cup 69 6 g
Milk 1 cup 103 8 g
Yogurt (Whole milk) 1 cup 149 8 g
Kefir (whole milk) 1 cup 106 10 g
Chocolate Milk 1 cup 209 8 g
Soy Milk 1 cup 131 8 g
Tofu ½ cup 88 10 g
Cottage cheese 1 cup /225 g 222 25g
Parmesan Cheese 1 oz 122 11 g
Swiss 1oz 108 8 g
Mozarella 1 slice 78 8 g
Cheddar 1 slice 113 7 g
Oats 1 cup /81g 307 11g
Quinoa 1 cup 222 8 g
Wheat Germ 1.67 Tbsp 51 4.4g
Ezeikeil Bread ( a bread made up of organic whole grains and legumes) 1 slice 80 4.8g
Lentils-Chickpeas/Soybeans/Kidney Beans/ Pinto beans/Black Beans/Navy Beans (approx for each) 1 cup 269 15 g
Almonds 1 cup 529 20g
Pistachios 1 cup 691 25g
Cashewnuts 1 oz 157 5g
Almond Butter (no salt) 2 Tbsp/16g 101 2g
Peanut Butter (no salt) 2 Tbsp/32g 188 8g
Coconut 1 medium 1405 13g
Avocado 1/201g 322 4g
Brussel Sprouts 1 cup 56.2 3.98g
Broccoli 1 cup 54.6 3.71g
Green Peas ½ cup 115.7 4g
Baked potato A large potato 290 8g
Sundried tomato 4gm per ounce 1 cup /110g 234 6g
Spinach 1 cup 41.4 5.35g
Asparagus 1 cup 39.6 4.32g
Bagel 1 medium size 289 10g
Whey Protein supplements 1 scoop 110 cals approx 20g

Other vegetables - Green Beans ,Cauliflower ,Cabbage ,Mushrooms, Kale ,Turnip Greens ,Beet Greens,Summer Squash ,Bok Choy,Mustard Greens,Tomatoes .

Other fruits - Pomegranate (4.7gm),Jackfruit (2.8gm),Strawberries ,Mulberries ,Blackberries ,Raspberries ,Starfruit ,Apricots ,Nectarines ,Grapefruit (White) ,Cantaloupe Melon ,Peaches ,Passion Fruit ,Currants (Red, White & Black) Oranges ,Guavas ,Watermelon ,Kiwi Fruit (Gold) ,Cherries ,Honeydew Melon ,Bananas ,Raisins,Dates,Prunes,Figs.

Hmm,so proteins are the major building blocks of the human body . Now I know how important protein is exactly for our body and how much protein I must consume and how to take proteins aptly and just not for the name sake .

 Whey to the right protein ..I mean on my way to get my right proteins.

 Hail protein !







REFERNCES AND SOURCES:

http://www.discovergoodnutrition.com/2014/10/what-is-protein/ 
http://www.medicalnewstoday.com/articles/310118.php
http://www.builtlean.com/2012/10/03/complete-vs-incomplete-protein-sources/

DISCLAIMER : I am collecting all these vital health related info (from reliable sources all over the internet) ,for my personal use and storing it at one place as guidelines for good health .So that I don't have to google it always .So,these are otherwise strictly for informational purpose only and not to be substituted for professional medical advice.