Protein is one of the best nutrient out there, it helps in building, and repairing muscles. It is an essential nutrient that plays a vital role in nearly every bodily function.
Everyone needs protein don’t you think? Even the gym bros and girls talk about proteins all the time. Want to lose weight? Add it to your diet. Want to gain weight? Add it to your diet. It is just that good, it also helps the immune system. It’s a powerhouse nutrient that deserves attention, and it is worth all the attention.
In this article, you’ll understand a few key things regarding proteins, as these are inquiries most people make when it comes to proteins. Which are:
- what it is
- types
- benefits
- food sources
- Quantity
So What is Protein?
Protein is a molecule made up of amino acids, which are the building blocks of life. There are 20 different amino acids that the body uses to build proteins, and nine of these proteins are considered essential, meaning they must be gotten from the food you eat. Proteins are needed for the body to function properly, they are the basis of body structures, such as skin and hair, and of other substances such as enzymes, cytokines, and antibodies.
Moral of the story? You need protein if you want to live a good, and healthy life.
Types of protein
Protein comes in various forms, each with its unique characteristics, and benefits. However, the main categories of proteins are:
Animal- derived proteins: This simply means you can get your proteins from animals, they include meat, fish, poultry, eggs, and dairy products. Animal-derived proteins are usually considered complete proteins, which means they contain all nine essential amino acids.
Plant-based proteins: As you might have guessed, they are gotten from plants. These include legumes, beans, lentils, tofu, nuts, tempeh, oats, almonds, grains, and seitan.
Alternative proteins: These are plant-based, and food technology alternatives to animal protein. They include insect-based proteins, lab-grown proteins and other innovative protein sources.
Alternative proteins are especially useful for vegetarians as they’re more preferred due to the fact that they’re more sustainable and a better alternative to animal-based proteins.
Benefits of protein
The benefits of proteins are many, as it helps the body in several ways, which are:
Muscle growth and repair
Protein is essential for building and repairing muscle tissue, which is makes it vital athletes and people who engage in regular physical activity.
Gym bros and girls do not joke with their protein intake, whether it’s their shake, supplement or diet. Therefore, proteins will always remain a bestie to them.
Weight control
Since protein takes more energy to digest than carbs or fat, it can help increase metabolism, and support weight loss. Which is why most weight loss programs will always encourage you to have a diet that is proteins.
Bone health
It helps you maintain strong bones by increasing your body’s ability to absorb calcium, and increase bone density. This is why a diet high in proteins is recommended to prevent osteoporosis from occurring in your body, especially as a lady.
Supports immune system
It is necessary for the production of antibodies, which helps fight off infections, and diseases.
Helps the brain function better
Proteins are involved in the production of neurotransmitters, and without them, our brain can’t function correctly. Therefore, eating enough proteins will ensure you have proper long-term memory capabilities, and you’d be able to learn things much faster. If you want to increase your ability to focus and concentrate, you need to eat more of it as your brain needs enough amino acids to make it possible. So, therefore if you eat regular eat foods high in protein, you’d be sure to get a steady source.
Better mood
If you want to maintain a positive mood and energy, enriching your diet with proteins can help a lot. Although, you might argue that candies and sweets can do it, which is true, but only for a moment. Because the moment you finish eating them, you’d feel the complete opposite of good. Which do not help in maintaining a positive mood, however once some amino acids are in your system, they’ll immediately help balance your hormones. Therefore, you’ll experience less mood swings, anxiety, depression or weakness.
Food sources of protein
There is a high range of foods that are high in protein. High protein foods can include various foods including vegetables, diary products and lean proteins. Here are 10 foods that contain good amounts of proteins:
- Eggs
- Chicken breast
- Fish
- Tofu
- Lean beef
- Pork
- Turkey
- Eggs
- Greek yogurt
- Oats
- Milk
- Cottage cheese
- Black beans
- Tempeh
- Hemp seeds
- Chinese cabbage
- Chickpeas
- Broccoli
- Spinach
- Protein powders
- Lentils
- Shellfish
- Peanuts and peanut butter
How Much Protein do you need ?
According to Harvard Health, the recommended amount is 0.8 grams per kilogram of body weight. However, the daily recommended intake can vary depending on your level of physical activity. An active adult is advised to take 1.2 to 1.6 grams of protein per kilogram of body weight.
That said, other things that determine your daily intake such as your age, sex, weight and health status. If you need a more personal diet plan regarding your protein intake, you can speak to a doctor or dietitian about it.
The main point
Protein works, though the effects of fat and carbohydrates are a bit controversial, most people have come to an agreement that protein is important. Additionally, science clearly shows how important it is to eat more of it, as many studies have found that it very beneficial. It helps in reducing fat, hunger hormones, builds muscle, improves mood, helps with concentration, supports the immune system, increases bone density, and so on.
Everyone needs to eat more of it, including vegans. Although the foods highest in protein typically include lean meat, poultry, and sea food, vegetarians can still meet up with their daily intake from eggs, beans, nuts, seeds and soy products. So, therefore there is enough food sources for everyone to enjoy, without lacking essential nutrients. If you haven’t started eating enough proteins, you need to start now, and fortunately, there are many sources to choose from.
