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.
- Protein helps in boosting metabolism in our body.
- Reduces appetite ,keeps us full and energized.
- Helps in weight loss especially belly fat.
- Builds muscle mass and strength .
- Supports neurological functions - keeps our moods upbeat .
- Repairs cells and makes new ones.
- Boost immunity.
- Keeps blood sugar steady.
- Helps in the proper functioning of tissues and organs.
- 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 !
