Why Proteins are Important?

Why Proteins are Important?

In our busy lives, focusing on staying healthy can be tough. When people say "eat healthy," it might not mean much. But let's break it down and talk about something important: PROTEINS.

Proteins are essential macro nutrients that play a crucial role in the structure and function of the body. They are made up of amino acids, often referred to as the "building blocks" of proteins. Our bodies require a variety of amino acids for different functions, and obtaining them through our diet is essential.

These little parts help build and fix our muscles and bones. They also help make hormones and enzymes, and can even give us energy. Protein is super important for growing, fixing cells, and staying healthy.

 If we don't get enough protein, our muscles might get weaker over time, and we could feel less strong, have trouble balancing, and experience a slowed metabolism. Not having enough protein can also cause a condition called anemia. This might make us feel tired and show up as swelling, slower growth, a weaker immune system, and changes in our skin, hair, bones, and muscles.

Figuring out how much protein we need to eat is really important. It depends on how many calories each person needs.

For adults, it's generally recommended to get between 25% to 35% of their calories from protein, or 1gram of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). One gram of protein supplies 4 calories. For example, on a 2000 calorie diet – eating 100 grams of protein (which gives you 400 calories) would be about 20% of what you need in a day.

Most protein-rich foods contain 7 grams of protein in 30 grams. For example:

• (30 g) of meat, fish, or poultry = 7 grams of proteins
• 1 large egg = 7 grams of proteins
• ¼ cup tofu = 7 grams of proteins
• ½ cup cooked beans or lentils = 7 grams of proteins

Here are some common sources of proteins:

1. Meat and Poultry: chicken, turkey, beef, pork, lamb
2. Fish and Seafood: salmon, tuna, shrimp, cod, trout
3. Dairy Products: milk, cheese, yogurt, cottage cheese
4. Eggs and Egg Products: eggs, egg whites
5. Plant-Based Proteins:
6. legumes (beans, lentils, chickpeas)
7. Nuts (almonds, peanuts, walnuts)
8. Seeds (chia seeds, flax seeds, sunflower seeds)
9. Tofu and Tempeh
10. Grains: quinoa, brown rice, barley, bulgur, oats. millet
11. Dairy Alternatives: soy milk, almond milk, coconut milk (watch for added sugars)

It's important to include a variety of protein sources in your diet to ensure you get a wide range of essential amino acids. For those following a vegetarian or vegan diet, combining different plant-based protein sources can help achieve a complete amino acid profile.