Continuing on our theme for this year’s Nutrition week – Go further with food, here is our informational post about Proteins.
One must have heard numerous benefits of protein, but one always has misconceptions and doubts on it. The main and most important usage of proteins is to build, maintain and repair tissues like muscles, bones, organs and skin. Therefore, proteins should be included in one’s diet in requisite amounts on a daily basis.
What are Proteins?
Proteins are large and complex molecules made up of hundreds and thousands of smaller units called amino acids, attached to one another in long chains. There are 20 types of amino acids which are joined together in different permutation and combination to form different types of proteins found in all living organisms. This unique arrangement of amino acids in each protein gives the protein its unique three dimensional structure and specific function. Each amino acid is utilized in human body for different types of repair and build activities.
Why one needs Protein?
Protein is required by body to carry out following functions:
- It is required to build every cell in our body. In fact, hair & nails are made of protein.
- Constantly required in your body to repair tissue and muscle damage.
- Required to make enzymes, hormones and other body chemicals.
- Important building block of bones, muscles, cartilage, skin and blood.
What are different sources of Protein?
Proteins can be obtained from various below sources:
- Seafood: excellent source of protein because it’s usually low in fat and rich in protein.
- White-meat Poultry: Best source of lean protein, very low in fat.
- Milk products: Low fat or skimmed milk products should only be consumed.
- Eggs: cheapest form of protein and should regularly be consumed.
- Beans and Soy: rich source of protein and fiber.
What is daily protein requirement of the body?
According to various health agencies, the daily reference intake of protein per kilogram of body weight is 0.8 grams which amounts to 56 gram and 46 gram for the average man and woman, respectively.
Right amount of protein for an individual depends on many factors including his activity level, age, muscle mass, physique, etc. So, one should consume protein in requisite amount as per one’s need without a fail. Consuming too much and too little can be an issue.
We also mentioned previously that how Indians are deficient in protein. Hence this becomes altogether more important nutrient in our diet. Also read about our previous post on healthy protein rich vegetarian foods.
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Do read our last post on Carbohydrates as well.