We all know that protein is very important part of our nutrition. so, here I am going to explain the importance of protein and why it is very important to consume high protein foods.
What is Protein?
Proteins are basically made of essential and non-essential amino acids. Proteins are made of 20 amino acids. When amino acids bond together and make a long chain, it is called protein. The basic elements of amino acids are carbon, hydrogen, oxygen, and nitrogen. Some other elements like sulphur and selenium are also found in amino acids. These all elements constitute protein.
Why is protein important?
Protein is an important building block of bones, cartilage, skin, and blood. The human body uses protein to build and repair tissue. protein is also important to make hormones, enzymes and other body chemicals.protein is very important for our immune system also. It is important for making antibodies. Almost every cell of our body needs protein. The proper working of the human body is impossible without proteins. According to the 2015 Indian market research bureau survey report, 9 out of 10 Indians are protein deficient. Deficiency of proteins results in many problems like a metabolic disorder, low energy level, muscle and joint pain, poor immunity, weight, changes in blood and sugar levels etc. We can’t build muscles without proteins. If you want to lose weight, you still need protein. So proper quantity of protein is a basic requirement of every human body.
What are some best protein foods?
Egg whites are the very good source of protein. It is one of the high protein foods. Egg whites are high in protein and low in cholesterol. Also, egg whites are low in fat and very healthy for breakfast. One large hard-boiled egg has 6.28 grams of protein and one cup of egg whites contains 26 grams of protein. Eggs are not very expensive. According to the American Heart Association, normal healthy adults can safely eat an egg daily.
seafood is an excellent source of protein. seafood is usually low in fats and high in proteins but salmon also contains omega 3 and 6 essential fatty acids which are very healthy for us. Tuna contains 24 grams of protein per 100 gram and Codfish provides 20 grams of protein per 100 grams.
Lentils are a very good source of protein. One cup of boiled lentils contains 18 grams of protein. Lentils also have many other benefits. They also contain iron, potassium, phosphorous, zinc and fiber. They also help to maintain body weight and keep our digestive system healthy.
Milk is also one of the high protein foods. Milk is easily available and is not very expensive. Milk is also a very good source of calcium. The calcium present in milk keep our bones and teeth in a healthy condition and make our immune system healthy. A glass of milk contains about 8grams of protein.
One cup of kidney beans provides 15 grams of protein. Kidney beans are the very good source of protein. Apart from being rich in protein, they also contain fiber, iron, magnesium, potassium, zinc, Vitamin k, and Vitamin B6. They are low in fat and cholesterol and keep our digestive system healthy.
Chicken breast is a very popular and excellent protein source. It contains 31 grams of protein per 100 grams. It is very easy to cook and its taste is very delicious. 1 roasted chicken breast contains about 53 grams of protein.
Almonds contain 13% of protein. They contain 21grams of protein per 100 grams. A handful of almonds provides about 6 grams of protein. They are also a very good source of healthy fats. Almonds also nourish the nervous system. They can be easily added to salads and other dishes.
Peanut butter contains 25 grams of protein per 100 grams. Two spoons of peanut butter provide about 8 grams of protein. It is a very good source of protein. It is also rich in monosaturated fat which is healthy for us. it also contains Vitamin E, B3, and B6.
green peas contain 5 grams of protein per 100 grams. One cup of cooked green peas provide about 8 to 10 grams of protein. Green peas are also a very good source of dietary fiber, copper and phosphorous. They are also a good source of Vitamins B6, B1, B2, K and C. They also contain magnesium iron and potassium. The high fiber content in peas is helpful in preventing constipation.
Cauliflower is a very good source of vegetarian protein. Cauliflower provides 3 grams of protein per serving. Cauliflower is a good source of fiber, magnesium and phosphorous. It also contains Vitamin k, C, and B6. It helps in weight loss.
Bananas contain 4 grams of protein per 100 grams. Bananas are best for breakfast. Bananas are a good source of fiber, potassium, Vitamin B6, Vitamin C, and antioxidants. Also bananas are helpful for heart health and workouts
Broccoli contains 2.8 grams of protein per 100 grams. A half cup of broccoli provides 2 grams of protein. Broccoli is low in fat and it is helpful for losing weight. It also contains essential nutrients like Vitamin A, Vitamin B, Vitamin C, iron and dietary fiber. Broccoli also contains high levels of calcium and vitamin K which is helpful for the health of bones and teeth.
Cottage cheese is a very popular dairy product. It is made from milk. It is an excellent source of protein. Also, it is very delicious to eat. A 100g of low fat cottage cheese contains 10 g of protein and 4.8 g carbs. One cup of creamed cottage cheese contains 23 g of protein. Vegetarians can use cottage cheese to easily fulfil their daily protein requirement. Also, cottage cheese is rich in calcium which is helpful for our bones and muscles.
So, these are the some of the protein foods that you can add to your nutrition.