Its nice to come back to you with next topic on our series Take a decision in this part i will discuss about protein and its importance. i hope this will help you in taking a quality decision about your protein intake. i am going to cover about following topics in this article.
1. What is protein?
2. Sources of protein.
3. How much protein we need on daily basis?
4. How to identify protein deficiency and avoid it?
5. Good protein supplements.
What is protein:
Proteins are organic compounds made of amino acids arranged in a linear chain and folded into a globular form. Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced (if we are eating balanced diet).
A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.
An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice contains low amounts of certain essential amino acids; dry beans contain lower amounts of other essential amino acids that can be found in larger amounts in rice.
sources of protein:
Seafood is one of the best sources of protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.
Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.
Milk, Cheese, and Yogurt
Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis, and enhance weight loss. One cup (250ml) of milk contains around 10gm of protein.
Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. One egg contains around 4.5gm of protein.
One-half cup of beans contains as much protein as three ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.
This great and versatile white meat is 31% leaner than 20 years ago.
Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.
Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.
Protein on the Go
Grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein, and is low in sugar and fat.
What food contains how much protein is very important while planning our diet for more information you can look here for food chart which explains you how much protein is there in what type of food.
How much protein we need on daily basis?:
Truly speaking this is a tough questions to answer because how much protein we require on daily basis, because this depends on your gender, age and situation. If you're an exerciser, however, your protein needs may increase since resistance training and endurance workouts can rapidly break down muscle protein. In general ranges from 40-70 grams each day but this is also not a standard its all depends on your body weight, height. RDA for average body mass index is given in the following table.
|Recommended Dietary Allowance for Protein|
| Grams of protein |
needed each day
|Children ages 1 – 3||13|
|Children ages 4 – 8||19|
|Children ages 9 – 13||34|
|Girls ages 14 – 18||46|
|Boys ages 14 – 18||52|
|Women ages 19 – 70+||46|
|Men ages 19 – 70+||56|
There is one more calculation says that
Adult need at least 1gm of protein per 1kg of body weight
Children need at least 1.5gm of protein per 1kg of body weight
Pregnant ladies need at least 1.75gm of protein per 1kg of body weight.
how to identify protein deficiency and avoid it:
Even with a wide variety of protein sources available, some people experience protein deficiency symptoms due to a lack of protein intake. Severely restrictive diets, lack of knowledge about nutrients, and even poverty can all contribute to protein deficiency. Here are some of the most common symptoms:
• Edema – A collection of fluid under the skin, which most commonly affects
the legs, feet, and ankles, but can occur anywhere on the body.
• Weight loss
• Thinning or brittle hair, hair loss
• Ridges or deep lines in finger and toe nails
• Skin becomes very light, burns easily in the sun
• Reduced pigmentation in the hair on scalp and body
• Skin rashes, dryness, flakiness
• General weakness and lethargy
• Muscle soreness and weakness, cramps
• Slowness in healing wounds, cuts, scrapes, and bruises
• Bedsores and other skin ulcers
• Difficulty sleeping
• Nausea and stomach pain
Not all of the symptoms of protein deficiency are physical. Some are emotional or mental, and include:
•Lack of energy, no desire to do things
Keep Track of Your Food
The best way to make sure you're getting enough nutrients, including protein, is to keep track of the foods you eat on a daily basis. If you are concerned that you might be lacking in anything, check with your nutritionist for reassurance, and ideas to incorporate new foods in your diet or supplement with dietary supplements. I can understand its tough to track our food every day, but you can try doing this for 1 week to 2 weeks you can understand what you are getting to take decision.
Good protein supplements:
Organic soy protein powder with essential amino acids (all essential amino acids)
Organic Whey protein powder with essential amino acids (all essential amino acids)
suggestion: when you are buying any protein powder or shake you can check quality of protein you get per serving which is very important they more quality protein you get per serving is very important, as we as make sure you are buying organic protein because it contains amino acids that means protein is acidic in nature so synthetic might cause health problems.
Remember one tips when you are taking any protein that acidic in nature so you need to take more water to neutralize your body from acidic nature, if you are not doing this it will increase the risk of cancer. If you are taking plant based protein naturally it has antioxidants in it (because of plan concentrates) which can decrease the acidic nature.
Feel free to write your comments or feed back in comments section. You take a decision about your health and diet. want to prevent deficiency or not? its your choice.