What is Protein?
Protein Is a macronutrient, an organic compound, is relatively large and complex amino acid among its functions:
Construction of various body parts:
- Skin cells (composed of 75% protein), hair, nails, bones, muscles, and more.
- Construction of the immune system: antibodies, white blood cells and more.
- Construction of hormones, enzymes and neurotransmitters.
- Regulation of water balance, acids and bases in the body, and metabolic processes.
Protein is an important nutrient for human health and for most animals, which provides the amino acids the body needs.
How much Protein does our body needs?
The amount of dietary protein needed varies by age, sex, weight, physical activity level, and health status. The daily recommendation is the consumption of 0.8 grams of protein per day per kilogram of body weight. People who participate in sports and bodybuilding recommended a higher intake of protein, between 1.2 to 1.7 grams per kilogram of body weight. Babies should consume 2.2 grams per kilogram of body weight.
Where can our body get it’s Protein?
Animal products – Meat and meat products, milk and dairy products, eggs and fish.
Vegetable protein: soy, beans, lentils, peas, Various kinds of nuts, almonds, peanuts, sesame seeds, chia seeds, pumpkin and more.
Which foods are known as rich with protein?
- Eggs – Eggs are among the healthiest food and most nutritious exist. They are full of vitamins, minerals, healthy fats, antioxidants ,important brain nutrients and protect eyes. Eggs are rich in protein, but egg white is almost pure protein entirely. One large egg contains 6 grams of protein
- Almonds – Almonds are a common type of tree nuts. They are full of important nutrients, including fiber, vitamin E and magnesium. 6 gram of protein for average portion of almonds (28 g).
- Oatmeal – Oatmeal is full of healthy fiber, magnesium, Vitamin B1 and other nutrients. ½ cup dry oatmeal contains 13 grams of protein.
- Cottage cheese – Cottage cheese is a type of cheese which is very low fat content and calories. The cottage full of calcium, phosphorus, selenium, vitamin B12, Vitamin B2 and other nutrients and varied. Cup (226 grams) of cottage cheese with 2% fat contains 27 grams of protein.
- Broccoli – Broccoli is full of vitamin C, vitamin K, fiber and potassium. Broccoli is also full of different nutrients and bioactive which is believed to help protect against cancer. Broccoli is rich in protein than most vegetables.Cup chopped broccoli (96 grams) contains 3 grams of protein
- Tuna -. Like other fish, tuna is rich in various nutrients and contains a considerable amount of omega-3 fatty acids. Canned tuna in water. A can (154 g) contains 39 grams of protein.
- Quinoa – Quinoa is a grain that is considered now one of the super-popular foods in the world. Rich in vitamins, minerals and fiber, and full of antioxidants. Quinoa has many health benefits. One cup (185 grams) of cooked quinoa contains 8 grams of Protein.
- Lentils – Lentils are a type of legume. They are rich in fiber, magnesium, potassium, iron, folic acid, copper, manganese and other nutrients and varied. Lentils are among the best sources of plant-based protein and are an excellent food vegetarians. One cup (198 grams) of cooked lentils contains 18 grams of protein.
- Turkey breast – turkey breast consists mostly of protein with little fat and calories.One portion (85 grams) contains 24 grams of protien
- Brussels sprouts – Brussels sprouts is another high-protein vegetable. One portion (78 grams) contains 2 grams of protein.