Protein is one of the essential food ingredients and basic building blocks of ourbody. Proteins are made up of amino acids. Amino acids (22 amino acids in all) areessential for building, maintaining and repairing muscles.
What is the function of protein in our body?
Proteins are essential to our bodies for various functions:1.Growth of body tissue2.Repair of body tissue3.Red blood cells4.Proper functioning of antibodies that resist infection5.Regulation of enzymes and hormones
What happens if we do not eat enough protein?
Protein Deficiency - Loss of body protein can occur due to stress, surgery,haemorrhage, wounds or prolonged illness and also heavy exercise. Proteindeficiency may affect growth and tissue development especially the hair, nails, skinand muscle tone. Our body has little capacity to store protein. If the body doesn’tget enough protein it starts to break down muscle for its needs.
How much protein do we need daily?
According to the RDA recommendations, our daily protein requirement is of 0.8 to1.0 gram of protein for every kilogram of our body weight. Roughly, 10-15% of yourdaily calorie intake should come from your daily protein intake.
Can we eat more protein than recommended?
Increased protein and low carb intake is recommended in treating obesity. Theknown risk from high-protein diet is for people with kidney disease. On the otherhand, increased protein may improve bone density helping prevent osteoporosis.
Do people who exercise require more protein?
The protein requirements for athletes like runners, cyclists and tri-athletes are from25 to 50% more (0.5 to 0.72 gram of protein per pound of body weight) than fornon active individuals.
If your body weight =
andyour calorie requirement =
per day Thenyour protein requirement = 55 kg x 1 gram per each kilogram = 55 gram.Since 1 gram of protein provides 4 calories,55 gram of protein x 4 calories/gram of protein= 220 calories from protein per day which is 10% of your calorie intake.
What foods have High Protein?
Protein rich foods include meat, poultry and fish, eggs, dairy products, seeds andnuts, beans and lentils, grains like wheat, rice, barley and corn, and soy products.High protein foods includes eggs, milk, spinach, soybean, meat, fish, whole grains,rice, beans, legumes, corn, oats, peas and peanut butter which are good sources of high protein.
Milk and milk products
like cheese and yogurt are high in protein content. Themilk contains two high quality proteins, about 20 percent caseins and 80 percent