What is Protein?
Protein is a bodybuilding food and one of the essential macronutrients like fats and carbohydrates. It helps to build muscle mass and act as a fuel for the body. It is made up of carbon, hydrogen, nitrogen, oxygen, and amino acids.
Sources of Protein
There are various sources of protein but their availability depends on place to place. Proteins can be classified into two:
Animal-based protein
–Milk
A rich source of high-quality complete protein is cow milk as it contains Vitamin A, D, B2, B 12, and B6. It helps strengthen bones preventing osteoporosis and bone fractures. Substitute whole milk with almond or soy milk in case of lactose intolerance.
–Eggs
Eggs are an inexpensive high protein source and contain 7 Grams of high protein. Egg white contains more than half of the egg’s protein content. These are rich in Vitamin B6, B12, B2, D, and Selenium. Egg yolks contain more fat than egg whites along with some fat-soluble Vitamins.
-Fish
Fish is the healthiest source of protein as it offers low fat and high-quality protein content. 100 Grams of Tuna offers 30 Grams of protein. These are rich in Omega 3 fatty acids which are essential for a healthy heart and brain while reducing the risk of cancer.
–Chicken
The chicken breast is fully loaded with lean protein. It has a low sodium index, low fat and it is gluten-free. This excellent source of protein is rich in Vitamins and Minerals. It reduces cholesterol, reduces cancer risk and helps to speed up weight loss.
–Greek yogurt
This is a great source of Probiotics necessary for a healthy gut. It is unique as it contains only half the amount of Sodium in it compared to regular yogurt. The protein content per 100 Grams of Greek yogurt is around 25% that makes it an ideal choice for people looking for lean protein.
Plant-based protein
-Soy
Soy is a complete plant-derived protein that helps to build muscle mass and improving cardiovascular health while assisting with weight management.
–Legumes
Seeds producing plant pods are called legumes like lentils, peas, chickpea, beans, and peanuts. A cup of cooked lentils contains 20 grams of protein that is why these legumes are highly nutritious and inexpensive protein with multi-benefits.
–Grains
Grains like brown rice, quinoa, buckwheat, oats, and barley are protein-rich and offer great nutritional benefits. A cup of quinoa contains 24 grams of protein and a cup of oats has 26 grams of protein to serve.
–Nuts
All the nuts and seeds protein-rich foods. 24 whole almonds contain 6 grams of protein, pistachios have 6.5 Grams and cashews offer 5.2 grams of protein per 100 Grams.
Importance of Protein In Our Diet
It is important to consume the right amount of protein in your daily diet as it helps in strengthening muscles, skin, bones, cartilages, and blood. Here are 10 benefits protein offers to the human body:
- It supports to develop a strong immunity.
- It helps in the formation of new cells and repairs them too.
- Protein helps to create healthy eyes and good vision.
- It helps in balancing the blood sugar levels.
- It improves bone density making them stronger.
- Protein helps improve brain function and it boosts memory as well.
- It helps in weight loss as consuming protein-rich diet burns fat.
- Eating a protein-rich diet promotes healthy hair, nails, and skin.
- A high-quality lean protein diet improves heart health lowering the risk of high blood pressure.
- It helps to keep full for long, reduces cravings that cause weight gain.
Protein is one of the primary macronutrients and its deficiency leads to many health disorders. Make your diet protein-rich to stay active and healthy lifelong.
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