Protein is an essential nutrient. If your diet does not have enough protein, your body and health will suffer a lot.
However, there are many different opinions about the amount of protein that we need for the body. So how much protein is appropriate and how does the life factor affect how much protein is absorbed? As well as what are the best protein-rich foods?
The article below will help you answer the question.
What is protein?
Proteins are made up of amino acids. Linked amino acids form long chains of protein which are then folded into complex shapes. Some amino acids can be produced by the body or are absorbed through the diet. Proteins have basic functions such as muscle, ligaments, organs, skin and support the organization. Furthermore, proteins are also involved in the production of enzymes, hormones, neurotransmitters, and other essential molecules. Therefore, without protein, we can not live healthily. It is the reason why all doctors said that protein plays an important role in your health.
Animal proteins provide all essential amino acids at an appropriate rate, so we can easily absorb them. If you eat animal products such as meat, fish, eggs or milk every day, your body will absorb enough acid. Therefore, most people do not need protein supplements, but athletes, especially bodybuilders, will need protein supplements.
What are the health effects of protein?
Previously, the protein was thought to cause health conditions. Some people believe that diet high in protein will damage the kidneys and cause osteoporosis. However, no study has shown that the information is correct. For people with kidney problems, limiting protein intake is right. However, for healthy people, the kidneys will not be affected by the protein.
High levels of protein in the body help lower blood pressure and fight diabetes, which are two major risk factors for kidney disease. In addition, protein is also known to cause osteoporosis. However, studies have shown that proteins can prevent osteoporosis. In general, there is not enough evidence that eating enough protein will adversely affect the health of healthy people. Therefore, you can set in mind to add protein-rich foods in your body, but you should not eat much.
How much protein do you eat per day?
It is the common and popular question with a lot of people because you know that if you overeat protein-rich foods, they will make your body is not good.
Therefore, if you are healthy, you do not gain weight and do not exercise regularly, the ideal amount of protein is 0.8 to 1.3 g / kg of body weight, equivalent:
- 56 – 91g per day for men
- 46 – 75g per day for women
How much protein is too much?
Protein plays an essential role in our health, but what is the effect of consuming too much protein? Too much protein can cause you to gain weight, so before you eat a lot of protein, keep in mind that
– More protein does not mean eating more meat. Meats such as beef, pork, poultry as well as milk, butter, and eggs are undoubtedly rich in protein but whole grains, beans, and vegetables are also good and known as protein-rich foods. Instead of eating more protein from animals, you should eat more fruits and vegetables both good for the body and able to prevent certain diseases.
– Divide the protein intake to eat during the day. The body consumes the best amino acids at three meals a day. Protein intake for three meals will increase muscle mass and reduce weight. Therefore, you should not eat protein too much in one meal only.
– Do not forget to add other macronutrients. Although protein is essential for the body, other macronutrients also play critical roles like carbohydrates and fats. Therefore, the key is to maintain a balance of nutrients in your diet.
The best protein-rich foods
If you are looking for the best protein-rich foods to provide your meal, you should refer to some foods below.
- Tomatoes dry
There are a lot of researches which have shown that packaged tomatoes contain lycopene antioxidants that reduce the risk of bladder, lung, prostate, skin and stomach cancer, as well as reducing the risk of coronary heart disease. Therefore, just a cup of dried tomatoes will give you 6g of protein, 7g of fiber and 3/4 of potassium RDA, which is essential for heart health and tissue regeneration. In addition, dried tomatoes are also rich in vitamins A and K. You can use dried tomatoes as a topping for pizza or as a salad or simply a snack that you bring to eat at any time.
Guava is the highest protein fruit. One guava can provide over 4g of protein with 9g of fiber that only has 112 calories. It fulfills 600% of the vitamin C requirement in your daily nutritional value, which is equivalent to seven oranges.
Ghrelin is a hormone that causes the body to feel hungry which is suppressed when the stomach is full, so you do not have to worry about eating fiber-rich foods and protein-rich foods. Artichoke is food that can satisfy both aspects. Furthermore, it is nearly twice as high in fiber than kale which average 10.3g per artichoke or 40% of the average daily requirement for women. Artichoke is also one of the highest in protein. You can boil an artichoke soup served with goat cheese and dried tomatoes as a salad.
A cup of peas contains eight times the amount of protein compared to a cup of spinach. With nearly 100% of your daily vitamin C intake in a cup, they help keep your immune system healthy. You can place them in salad boxes to eat or add eggs to increase the appeal of the dish.
Beans are not only good for the heart, but also it is also for many other benefits. They contain many proteins, antioxidants, vitamins and minerals that are beneficial for the brain and muscles. Beans are slowly digested by the body, so you can get fuller and longer, which is beneficial for weight loss without feeling hungry. You should buy some sort of packaging or box for convenience, especially those that do not contain BPA. You can add them to soup and lettuce or mix them with brown rice and boiled vegetables to create a delicious and healthy dinner. Besides, you can also mix black beans with tomato and corn kernels served with crackers Furthermore; you should note that you should choose healthy foods and especially suitable for your weight loss criteria.
Hope you will enjoy the information about the article as well as you can see more protein-rich foods.