From the nail of toes to hair, protein is responsible for growth.
Visible to invisible, our muscles to our DNA everything builds with protein and requires it to function best.
Your muscles are made with 80% protein if you exclude the water. Hence, you must add sufficient of these essential nutrients to your diet to maintain metabolism and immunity.
What is Protein?
Protein is an essential nutrient that builds with amino acids. In other words, we can say that amino acids are the basic unit of protein. And its molecules are large and complex.
Why does protein be essential for your health?
It involves cellular functions. Also, it helps repair.
- Every cell-building procedure needs protein.
- Cell building procedure helps immunity.
- As it helps build immunity, sufficient protein protects and cures COVID-19.
- Tissues and muscles are protein-made.
- This macronutrient is associated with metabolism.
- Adequate quantity helps to lose weight.
- Help in hormonal balance.
How much protein do you require daily?
As per dietary instruction, you require 0.7g-0.8g protein for 1 kg of body mass. That means, if your body weight is say 70 kg, you need to take daily 0.7g*70 = 49g as an average. However, males require more than females. An athlete or a sports person requires even more than the average requirement as per body weight. Important to mention, a pregnant or lactating mother needs approximately 71g every day.
What are the food sources to get protein?
There are both animal and plant protein food sources.
Animal sources include:
- Egg Yolk
- Chicken Breast
- Whole Milk etc.
Plant sources are:
- Soya bean
- Whole grains
What is the difference between animal and plant protein sources?
The main difference between animal and protein food sources is amino acids. Plant sources are insufficient with some types of amino acids. However, you get all nine types of amino acids from some non-vegan also known as animal food sources.
Which source is considered a better source?
Animal protein sources contain all types of amino acids. But that does not mean we should always intake animal sources. It is because animal source like red meat has a certain nutrient i.e. protein, but no other. However, plant sources also have other nutrients to fulfill daily needs. Hence, we all must take a balanced diet to fulfill nutrient requirements.
What are the risks of intake of a high amount of protein?
- The high amount of protein increases weight.
- It is related to heart disease.
- High quantity protein increases the risk of cancer.
- It ends up in calcium loss and poor bone health.
- Bad breath
How to know the protein supplement is good or bad for your health?
A protein supplement is a good source you require. You can switch to a protein supplement when your diet does not contain a proper quantity from meals. However, you must consult with an expert dietician and drink a protein shake as per procedure recommendations.
Additionally, if you have a kidney-related health issue, you must consult with the doctor before taking supplements.
Important note: Drink more water while taking the protein diet or supplement