PROTIEN

Protein is an important macronutrient that every cell in the body needs. The word 'Protein' was first used by J. Berzelius. Approximately 15% of the human body is made up of protein. It is a complex organic compound made up of 20 types of amino acids. 22 types of protein are necessary for human body, out of which 12 are synthesized by the body and the remaining 10 are obtained by food are called essential amino acids.

Why Protein is Needed?

Protein is essential macronutrient. It is needed :

• To reduce Appetite
• To increase muscle mass and strength
• For good bones
• To boost metabolism and increase fat burning
• To lower the blood pressure
• Helps to maintain weight loss

How Much Protein Is Needed?

According to RDA (Recommended Dietary Allowance) a person needs 0.8 grams of protein per kilogram of his body weight. This means if a person has weight of 50 kilograms, then he needs 40 grams of protein per day to meet his basic nutritional requirement. You should take 35% or less of your daily calories from protein. More than this is considered as excess of protein intake.

If Excess Of Protein Is Taken

Everything is good but in a limited quantity. Thus, eating too much protein can cause several health problems:

• Dry and itchy skin
• Worsen kidney problems
• Bad breath
• Indigestion
• Dehydration
• Increases the risk of chronic illnesses such as heart diseases and cancer which are life threatening

Importance of protein

• Protein is important for physical growth and fitness
• Helps in building and repairing cells and tissues
• Also affects the health of skin, hair, muscle, and bone
• Immune system responses are affected by protein
• Secretion of hormones and enzymes

Sources of Protein

• Eggs: Egg white are almost pure protein but whole eggs are high in protein. One large egg has 6grams of protein and 78 calories.
• Almonds: 15% of calories, 6grams and 164 calories per ounce (28grams).

Other high protein nuts are Pistachios (13% of calories) and Cashews (11% of calories)

• Chicken breast: 75% of calories one roasted chicken breast without skin contains 53grams protein and 284 calories.
• Oats: 14% of calories, one cup of Cup has 11grams and 307 calories.
• Cottage Cheese: 69% of calories, 26 grams of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories.
• Peanut: 18% of calories, 1ounce (28grams) contains 7grams and 161 calories
• Milk: 21% of calories, one cup of whole milk contains 8grams of protein and 149 calories. One cup of soy milk contains 6.3 grams of protein and 105calories.