In terms of personal choices, let’s all think more carefully about where we get our protein from. – Sylvia Earle
As a matter of fact, protein is one of the most essential nutrients needed for a human body.
We all get proteins everyday from different protein sources and we can’t deny its importance in building our bodies.
The question here is: Do you think you are already getting the sufficient intake of protein?
Also, do you think you know the best protein sources?
Average amount of protein needed per day
Although it is not a constant number, and the sufficient intake of protein actually varies from person to person.
As there is a lot of factors that should be put in consideration to indicate the suitable protein intake for a human body.
These factors include:
- Age
- Activity level
- Health state
However, the average amount of protein needed per day is 0.8 grams per kilogram of body weight.
Why should we pay attention to getting enough protein?
Your hair, nails and skin are really precious to you, aren’t they?
What if protein represents the building block of them? Not only for them, but also protein is important for your blood, bones and cartilages.
So, you should definitely pay attention to getting the enough amount of proteins and to the protein sources you get it from.
Protein and diet
In addition to being important for building your body, protein also has a very effective role if you are on a diet.
Because, protein helps in reducing cravings and appetite, burning fats and it helps you stay fit.
A healthy diet is necessarily accompanied by exercises and workouts.
Regardless its importance, but exercising breaks down your muscles.
Therefore, you need protein to compensate this. As it helps in the growth, repair and maintenance of your muscles.
The best sources of protein
When it comes to choosing the sources of protein you should rely on, you’ll start choosing among very wide variety.
Sources of protein are a lot, and they’re all available in every home.
1. Different kinds of meat
Who doesn’t love burgers, sausages, fried chicken, and seafood?
Red meat, poultry and fish are all main sources of protein with their different forms.
Moreover, animal protein contains almost all the amino acids needed for a human body.
Accordingly, we can consider animal protein as a complete source of protein.
2. Mushrooms
Mushroom is one of the most excellent sources of protein.
Although meat is higher in protein, but, mushrooms can still substitute meat in a lot of recipes.
You can cook it as a main course or a salad and it still fits, additionally, some people also consider it healthier and safer than meat.
3. Legumes
Legumes with their different types are a low-cost and an available main source of protein.
Types of legumes are a lot and they come with different shapes and tastes.
They can also be cooked in different tasty ways, therefore, you can eat different types of legumes daily and still don’t get bored.
From types of legumes that are high in protein:
- Peas.
- Lentils.
- Beans.
- Chickpeas.
- Kidney beans.
3. Eggs
Needless to discuss the popularity of eggs and how they are loved by almost everyone.
Eggs make a great breakfast, lunch, dinner or even a snack, it is also a main part of the ingredients in a lot of recipes.
In addition to being cheap, loved and easily cooked, eggs are also one of the best sources of protein.
An egg contains about 6 grams of protein, also, egg white contains all of the essential amino acids needed for the human body.
4. Dairy products
Whatever the source of dairy products you’re relying on, you’re definitely getting protein from it.
Milk, cheese, yogurt and butter are all sources of dairy products that we consume daily, we can get them separately or even as a part of other meals.
Amount of protein in dairy products is approximately as follows:
- A cup of milk contains 8.3 grams of protein.
- A tablespoon of butter contains 0.1 grams of protein.
- A cup of yogurt contains 12 grams of protein.
- A slice of cheese contains 6.4 grams of protein.
5. Nuts
Peanuts, cashews, walnuts, pistachios, almonds and hazelnuts aren’t just tasty snacks that are able to satisfy your hunger throughout the day.
They are also a very effective source of protein. You can eat nuts alone, add them to salads or cakes.
Also, nut milk is a very effective source of protein and it is very tasty as well.
6. Protein shakes
“Protein shakes don’t usually contain the other nutrients that come with whole protein sources.”
Although this is actually true, however, protein shakes are still considered as a source for protein.
A protein shake is a protein powder that comes in different flavors mixed with water.
Obviously, it is a very quick, simple and tasty way to get protein, that is why people who go to the gym always rely on protein shakes as good supplements.
Is it possible for vegetarians to substitute animal protein?
Whatever the lifestyle you chose for yourself, you deserve to get the sufficient nutrients your body needs.
If you’re a vegetarian and you can’t get the animal protein in meat, eggs, or dairy products.
You can still get the benefit in another way. Recently, vegan meat was discovered to come with a solution to this issue.
What is vegan meat?
Vegan meat looks like real animal meat, it has almost the same texture, appearance and taste, furthermore, it is a very safe way to substitute animal meat.
It is made out of soy, vegetable protein or wheat gluten, there are a lot of forms for vegan meat such as:
Tofu and Tempeh
They are both formed of soybeans, Tofu and Tempeh are very high in protein.
They can substitute meat, poultry and also seafood in different recipes and they are very tasty as well.
Seitan
However, Seitan is made out of wheat gluten and not soybeans.
What can lack of protein do to your body?
When your body doesn’t get the needed protein amount, it can consequently suffer from protein deficiency.
Since protein is responsible for the whole human body to function, therefore, lack of protein may cause problems in all body processes.
If you’re suffering from protein deficiency, you’ll notice very obvious changes in your body and also in your psychological and mental health, such as:
- Hair, nails and skin weakness.
- Bones and muscles weakness.
- Easy infections.
- Slowly healing injuries.
- Unreasonable bad mood.
- Low concentration level.
How can I know I am getting enough protein?
Logically, It is not possible to measure the amount of protein you are getting from every protein source you eat.
However you can stay in the safe side by inserting any source of protein to your food whenever it is possible.
To put it differently, try to make you snack something that is high in protein, like cheese, eggs, yogurt or nuts as much as you can.
Also, try to add a protein source to your meals, for example: Add nuts to your rice, milk to your cereal or mushrooms to your salad.
Don’t exaggerate in eating protein, but just try to get the sufficient amount as much as possible.
Is excess protein really a thing?
Ever thought that protein might be harmful? The answer to that question is unfortunately yes.
In addition to being a necessity in building your body and having uncountable benefits, too much protein isn’t actually okay.
Eating too much protein causes a lot of problems to you body including:
- Gaining weight.
- Heart diseases.
- Kidney problems.
- Colon cancer.
As everything in our lives should be balanced, so is protein.
Thinking that over increasing your protein intake might keep you healthier, you’re totally wrong then.
Actually, too much protein puts you at higher risks to so much diseases. So, you have to watch out the quantity of protein you’re getting.
To sum up
Your healthy body is a gift that you’ve received, don’t take it for granted.
Understand your body need well and pay attention to what it is trying to say.
With being a necessity for your health, protein is on of the most available nutrients.
Being able to get your sufficient intake of protein easily is an opportunity that you should exploit.
Not only for protein, it is really easy to provide your body with everything it needs.
Simply, if you focused on your health, you’ll avoid a lot of unpleasant consequences.
On the other hands, if you ignored it, you’re going to regret it later.
