What Is Protein?
Protein is one of the five important nutrients needed by the body. Protein makes up for a variety of tissues in the body like muscles, bone, skin, hair, etc. It is also a part of hemoglobin, many enzymes, and hormones. The amino acids are structural components of protein, and they can also be used as an energy provider. The essential amino acids are derived from the diet, so it is imperative to know their sources in detail and in what amount they should be consumed.
How Much Protein Should Be Consumed?
According to the National Academy of Medicine, an adult should consume at least 0.8 grams of protein per kilogram of body weight daily. They have also suggested a normal range of protein intake as 10 % to 35 % of calories per day.
What Are the Different Protein Foods?
Protein is found in an abundance of food products, but other nutrients are also present along with it, like saturated fats or sodium, which might be unhealthy to eat. Due to this, choosing the right protein source and including it in the diet is of great concern. The different protein foods are as follows:
1. Plant-Based Protein Foods: They are foods of plant origin, and besides protein, they also contain fiber and healthy fats. However, they differ in their fat and carbohydrate content. The various plant-based protein foods are:
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Legumes: Beans like kidney beans, chickpeas, peas in distinct forms, lentils (brown, green, or yellow), soybeans and soy products, peanuts, etc. Lentils carry 9 grams and green peas carry 5.4 grams of protein per 100 grams of the product.
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Nuts and Their Spreads: Nuts such as cashews, walnuts, almonds, pistachios, hazelnuts, etc. Nut spreads, for instance, peanut butter, almond butter, cashew butter, etc. Peanut butter contains 24.1 grams of protein per 100 grams of foodstuff.
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Seeds: Seeds, for example, pumpkin seeds, sunflower seeds, sesame seeds, flax seeds, chia seeds, etc. Pumpkin seeds hold 29.8 grams of protein per 100 grams of the item.
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Whole Grains: They include quinoa, oats, rice, wheat, millet, buckwheat, etc. Quinoa has 4.4 grams of protein per 100 grams of serving.
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Fruits and Vegetables: Though the protein content in fruits and vegetables is relatively low yet, some of the higher protein sources are broccoli, corn, asparagus, brussels sprouts, mushrooms, etc. Mushrooms carry 3.6 grams of protein per 100 grams of serving.
2. Animal-Based Protein Foods: They are acquired from various animals and their products. They need to be carefully inquired about their different contents, to get a healthy intake. The different animal-based protein foods are:
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Marine and Seafood: Fish rich in omega-3 fatty acids like herring, sardines, salmon, and tuna should be consumed at least twice a week. Other fish are also protein sources, such as catfish, cod, haddock, etc. Crabs, lobsters, oysters, etc., also provide protein.
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Poultry: Chicken, turkey, and duck are preferable without skin to avoid saturated fats and cholesterol intake; and other dairy products such as eggs, yogurt, milk, and cheese. Milk and cheese should be taken in small quantities, and eggs and yogurt are comparatively healthier choices. Eggs contain 12.6 grams, and low-fat yogurt has 5.7 grams of protein per 100 grams of serving.
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Red Meat: It has abundant proteins, but its consumption should be limited as it contains a high amount of saturated fats. It includes unprocessed beef, lamb, veal, pork, mutton, and goat meat. It can be enjoyed in small quantities, or occasionally.
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Processed Meats: Those meats that are salted, cured, fermented, smoked, or have undergone other processes to improve their flavor and increase their shelf life are called processed meats. They are higher in saturated fats and sodium. They comprise bacon, ham, hot dogs, sausages, etc.
What Is a Protein Package?
The protein package refers to all the nutrients found in a protein-rich food item and consumed along with it. It is not the sole protein in food that is taken; rather, it comes as a whole package. Besides protein, the protein package may contain fiber, sodium, various fats, carbohydrates, etc. Different protein packages influence health in different ways. Some instances of protein packages are:
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There are approximately 18 grams of protein and 15 grams of fiber in a cup of lentils. It is devoid of saturated fats and sodium as well.
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Four ounces of red meat (sirloin steak) has plenty of protein, 33 grams approximately. But, it is also a rich source of saturated fat, about five grams.
What Are Protein Supplements?
Protein supplements are artificially manufactured supplements of protein that come in forms like shakes, powders, etc. They are usually not needed by individuals to maintain good health and are needed only under special circumstances. The body's protein requirement can be easily fulfilled by consuming a protein-rich diet as part of a balanced diet. If a healthy person takes excess protein, it is either excreted from the body or leads to weight gain. In addition, an extra protein intake poses a load on the liver and the kidneys. Protein supplements, mainly protein powders, have not been considered safe by the United States Food and Drug Administration.
When Are Protein Supplements Required by the Body?
Protein supplements are recommended for people with protein deficiency, especially older people or people suffering from some eating disorder. In old age, the loss of muscle mass occurs gradually; due to illnesses, inadequate diet, and fewer physical activities, which is called sarcopenia. Therefore, an optimal protein intake at this age is vital for basic activities like walking, and it also decreases the chances of falling injuries. So, older adults must have an adequate protein intake, and for that, protein supplements are recommended.
It is advised to have a good quality protein like yogurt or milk with a carbohydrate feed after intense training or workout. This combination helps in maintaining protein balance in the body. This is beneficial even after mild physical activities like walking, particularly for older individuals. Protein supplements are also taken by those youngsters who wish to build up extra muscle mass. However, it is not the protein that adds bulk to the muscles; instead, the exercise stimulates muscle tissue, causing muscle growth. Studies have also claimed that the weight trainers who take protein supplements and those who do not use them build their muscle mass at the same rate.
Conclusion:
Protein is an inseparable part of a balanced diet and is required in an optimal quantity throughout an individual's life. Its necessity can be nimbly fulfilled in healthy folks; and in deficient people, supplements can be taken. But, its sources should be selected after obtaining their complete information to prevent the intake of unhealthy nutrients. Its overall consumption should also be monitored regularly.
