Protein is very important for you and it should be a part of your daily diet. Do you know some fascinating benefits of protein? It helps in the formation of cells. A protein-rich diet keeps:
- your body functioning
- controls appetite
- reduces stress
- strengthens immunity
- helps promote overall health
Earlier people used to consume:
- legumes
- beans
- vegetables
- yogurt, and
- grains together
Apart from enhancing the taste of food (by consuming them together), it also did not allow a lack of protein and other important nutrients in the body. Protein is also found in several chemicals of your body, including hormones, enzymes, etc. Its intake makes the brain sharp and a protein-rich diet is a natural treatment for:
- blood sugar
- high blood pressure
- and several cardiovascular problems
Sources of protein
- It is difficult for vegetarian people to get a complete protein. Proteins are made up of 20 different amino acids and these essential amino acids are very important to be included in your diet.
- Eggs and meat are sources of complete proteins, legumes and almonds do not have a complete protein.
- Soybean is known as the only best source of protein for vegetarian people.
- Grains lack lysine amino acids, while legumes and pulses do not contain methionine. But mixing these two can provide you with balanced nutrition such as eating lentils or beans with rice or chapattis can help you get full protein.
The best sources of protein for non-vegetarians are:
- meat
- poultry
- dairy products
- eggs
- fish
because the animal naturally contains all nine essential amino acids that are essential to the human body.
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These are nine essential amino acids:
- histidine
- isoleucine
- leucine
- lysine
- methionine
- phenylalanine
- threonine
- tryptophan
- valine
Protein and many other nutritional deficiencies are seen more in vegetarians because there is not enough protein and many other nutrients in their diet (from plants). Such as:
- Vitamin B12: They are mainly found in fish, meat, chicken and dairy products.
- Vitamin D: Oily fish, eggs and dairy products.
- Docosafexyanic acid (DHA): found in fatty fish.
- Zinc and Iron: It is mainly found in red meat.
Need for protein
Proteins are an energy source for the body. Different proteins are required for everybody. For a normal to a healthy person, 0.8 grams to one gram of protein is needed per kilogram of its weight. This means a person weighing 60 kg will need 60 grams of protein (about 4 calories are found in one gram of protein). Eating a protein-rich diet helps reduce hunger and helps you lose weight.
Protein deficiency
Around one billion people worldwide suffer from protein deficiency, with most people affected in South Asia. Inadequate intake of protein reduces the build-up of fluid in the joints, which reduces flexibility and increases muscle pain with stiffness in joints, (it is most common in young children and older people). Skin, hair, and nails are mostly made up of protein, and deficiency can cause:
- skin-related problems
- thinning hair
- hair loss
- brittle nails
Lack of protein in the body reduces the number of white blood cells, hemoglobin, and immunity. This increases the severity of influenza-like infections. Therefore, it is necessary to eat a calorie-rich diet with all the nutrients and micro-nutrients.
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