Protein is one of the most important nutrition for our body. It keeps your muscles strong and also helps to get hungry frequently. Each and every cell of your body needs protein. So your body requires protein in an adequate amounts every day.
Protein word derived from the Greek word ‘Protos’ meaning ‘first rank or position’. Generally, vegans are having lack of protein as vegetarian diet is not that much protein rich.
What is Protein? :
Protein is required for the function and regulation of tissues and organs. So in short, Proteins are the building blocks of our body. According to 2015 IMRB survey, 9 out of 10 Indians are having protein deficiency.
Protein is made up of 22 amino acids and 9 of them are very essential. As our body cannot make them so we need to intake it from our diet. 9 essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
When your body is lacking one or more of essential amino acids, then there is protein deficiency. As we said, except soy protein, other veg foods are having lack of protein so it is problem for vegans.
Importance of Protein:
As each and every cell of your body needs protein, it is an important for skin, hair, fingernails, bones, blood, muscles and all. With the protein intake, your body produces body proteins like enzymes and hormones.
Enzyme helps in digestion and release energy into your system. Hormones are cellular messengers which helps for all kinds of activities.
Our immune system requires protein to make antibodies.
It is an important building block of bones, muscles, cartilage, skin, and blood.
Speeding recovery after exercise
Reducing muscle loss
Building lean muscle
Helping you maintain a healthy weight
Protein rich foods:
Beans are having the highest amount of protein. To maintain and build muscle, you should eat at least 1g of protein per pound of body-weight per day. That’s 200g daily protein if you weigh 200lbs. The easiest way to get this is to eat a whole source of protein with each meal.
If you are vegetarian, then you should go heavily on eggs, milk and cottage cheese.
Beans- Black, garbanzo, hummus, kidney, mungo, lima
Legumes- Lentils, peas, peanuts, peanut butter, etc.
Walnuts, almonds, pistachio, cashew
Sesame, pumpkin, hemp, flax seeds
Milk, Soy milk, almond milk
Brown rice, oats, breads
Broccoli, asparagus, spinach, kale, collard greens
Soy protein, hemp protein, rice protein,
Generally, meats, fish, poultry, eggs and milk products are rich in protein. It also contains good amount of iron and zinc.
How much protein your Body needs? :
Some rules are defined for average human being’s protein requirement every day. But as per body size and type, person to person this protein requirement changes. It helps to support lean body mass.
Generally, body requires 0.8 to 1 gram of protein per kg of your body mass every day. One should take 30% of your calories from protein.
With this amount, protein helps to build and maintain lean body mass. It also satisfies your hunger.
So the people who take high protein breakfast, consume almost 250 calories less per day.
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