Protein is an essential component that everybody requires. Protein is required for your cell, nail, hair, tissue, bone, muscle, skin growth and repair. Basically all our body parts require protein to repair and develop. Even to produce hormone, enzymes and other body chemicals we require protein. Protein is a macronutrient for our body as we require it in large amount. Protein is basically large macromolecules consisting of number of chains of amino acids. Protein has huge benefits on human health.
Food high in Protein
- Lean Meat
- Turkey Breast
- Soya beans
- Soy milk
- Pumpkin seeds
- Squash seeds
- Watermelon seeds
- Oat Bran
- Rice bran
- Wheat Bran
- Whole wheat Macaroni
- Wild Rice
- Wheat germ
- Yellow Corn
- White corn
- Brown Rice
- Hard white wheat
Amount of protein one should consume everyday
- Babies-10 grams
- School going kids-19-34grams
- Teenage boys-52 grams
- Teenage Girls-46 grams
- Adult men-56 grams
- Adult women-46 grams
- Pregnant women or during breastfeeding – 71 grams
But just remember one thing try to have lean proteins which is much better for your health.
Benefits of Protein
Protein helps in developing proper muscles
Eating protein will help you to have a lean mass. Intake of protein helps to stimulate the muscle protein synthesis and suppresses the protein breakdown which outcomes with good lean tissue.
Helps to reduce extra fat
High protein food makes you less hungry and is effective in making the body to burn fat much faster. Protein protects the lean mass and helps in burning the bad mass carrying many calories. Remember to have lean meat or lean protein which helps you the gain less calories via protein diet.
Protein provides better bone density
As mentioned earlier protein is a good source for bone and tissue repairing. It decreases the risk of osteoporosis. Protein increases the acid in the body which gets neutralized when body releases bicarbonate ions from the bone matrix and this procedure or mechanism is accompanied by the loss of calcium, potassium and sodium. Amino acids in the protein help to develop the bone.
Proteins help to lower the blood pressure
Protein helps to provide a relief to hypertension. Protein helps to reduce the systolic rate and thus regularizes the blood pressure level.
Protein helps brain to function better
Protein is good for brain. Essential nutrients which are obtained from protein such as omega 3, creatine, vitamin D, vitamin B 12 are essential for brain development.
Protein helps in faster injury recovery
Good protein diet increases the tissue, muscle, tendon repair. Amino acids help in quick repair to develop the tendons and tissues.
Protein helps you to live long
Protein helps to increase physical strength. It increases the longevity of the person. Protein helps to improve blood sugar level, diabetes in control. Protein also keeps heart healthy and blood pressure in control.
Remember to have lean meat to have a good health. Protein helps to keep you healthy but over protein diet can be harmful so always try to have protein as per suggested diet chart provided by your doctor.