There are 22 different types of amino acids that combine together to make protein. There are also 14 types of Non-essential amino acids. They are called non-essential because the body itself can produce it. We do not need any outside source. The rest 8 are called essential amino acids. The essential amino acids are derived from the foods we eat.
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Essential Protein Rich Foods For Health
Affect of Protein on The Body
Protein plays a vital role in our body. It is a major nutrient which helps the body to function. The cells build new hair, bones, and proteins with the help of the amino acid present in protein. Most of the body parts’ growths are affected by it. It helps in the growth, repair and restoration of the cells and muscles.
The amino acid also makes blood. Protein gives us beautiful and healthy hair and skin. Apart from this, it also makes our nails and bones very strong and also makes hemoglobin in blood.
The oxygen and the nutrients get transported in the blood with the help of protein. The vital processes like metabolism and digestion etc require the presence of protein. The antibodies that stop us from falling ill and catching infection is produced with the help of protein. It repairs wounds by building new tissue.
A recent study has found that a protein rich diet supports a weight loss program very effectively. 10% to 15% of daily requirement of energy is provided by protein.
Sources of Protein
The need of the8 types of essential amino acids that the body cannot manufacture can be sufficed from the outside source, the animal protein and the vegetable protein.
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The protein derived from the animal source is very rich in amino acids. Eggs have all the 8 essential amino acids. Other good sources are lamb, beef, poultry, fish, shell fish. But red meat should be consumed within a limit.
So you can include lean meat in the chart. Salmon, tuna, sardine, mackerel, trout are enriched with omega 3 fatty acids. It helps to cut down the heart problems.
Shellfish is another good source and low in fat too. But too much of anything is not good. That is why do not get carried away and have then in sensible proportions they also have plenty of choices.
For the Vegetarians
The people who live on vegetarian diet, they do not need to get disappointed at all. Plants are the main source of protein from them. Though plants are not that rich in protein, still a balanced combination can fulfill the requirements of protein.
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Milk, cheese, tofu, almonds, cashews, peanuts, pulses, soya products, yogurt, oatmeal, rice, wholemeal bread all contains protein. Try to choose low-fat protein. Choose the low-fat version of everything. Like instead of red meat, cheddar cheese, and whole milk use the lean meat, cottage cheese and skimmed milk respectively.
An adult male and female daily need 55 grams and 45 grams of protein respectively. A preschooler will need 22 grams and an older one will need 28 grams of protein every day. Try to include both types of protein in moderate amount in our daily meals.
Keep In Mind
Though protein is very important for our body, it should be consumed sensibly. Too much protein raises cholesterol level and put pressure on two very vital organs-liver and kidney.
Since the body is incapable to store protein, the extra amount converts into glucose in liver. In fact too much protein can cause osteoporosis. Lack of it is also bad for health. Many protein enriched foods have irons, shortage of which will tire us easily.
Protein also helps in the growth of our cell, muscle and bones. So without it these processes will be hampered. So be careful and prudent. And consult a dietician to make a balanced chart with the right amount of protein rich foods.