Proteins: Health Benefits, Sources of Intake and Daily Requirements

Protein is a key component of our diet and plays a key role in maintaining the overall health of the body. They are responsible for building and repairing tissues, producing enzymes and hormones and maintaining a healthy immune system. In this article, we will discuss the benefits of proteins, their best sources and daily intake.

Benefits of protein

Proteins are essential for the growth and development of the body. They are the building blocks of muscles, bones and organs. Adequate protein intake is essential for tissue maintenance and repair. It also helps in the production of enzymes, hormones and other important chemicals in the body.

Protein also plays an important role in maintaining a healthy immune system. Antibodies, which are responsible for fighting infections and diseases, are made up of proteins. They also help in the production of white blood cells that defend the body from harmful microorganisms.

Proteins have a satiating effect on the body. They make you feel full for longer and reduce the need to eat more. This can be beneficial for people who are trying to lose weight or maintain a healthy weight.

Protein is also essential for maintaining healthy skin, hair and nails. Collagen, which is the most abundant protein in the body, is responsible for keeping skin firm and elastic. It also helps in maintaining healthy hair and nails.

Best sources of protein

Protein is found in a variety of foods, including animal and plant sources. Here are some of the best sources of protein:

Meat: Meat is a rich source of high-quality protein. Beef, chicken, pork and lamb are some of the most commonly consumed meats. It is also rich in other essential nutrients such as iron, zinc and vitamin B12.

Seafood: Seafood is an excellent source of protein and other essential nutrients such as omega-3 fatty acids. Fish such as salmon, tuna and sardines are rich in protein and are considered healthy choices.

Eggs: Eggs are a rich source of high-quality protein. They are also rich in other essential nutrients such as vitamin B12, vitamin D and choline.

Dairy products: Dairy products such as milk, cheese and yogurt are rich sources of protein. They are also rich in other essential nutrients such as calcium, vitamin D and vitamin B12.

Legumes: Legumes such as lentils, beans and chickpeas are excellent sources of plant-based protein. They are also rich in fibre, vitamins and minerals.

Nuts and seeds: Nuts and seeds such as almonds, peanuts and chia seeds are rich sources of protein. They are also rich in other essential nutrients such as healthy fats and fiber.

Daily protein intake

Daily protein intake depends on a number of factors such as age, gender, body weight and level of physical activity. The recommended daily intake for protein is 0.8 grams per kilogram of body weight per day. This means that an adult weighing 68 kg should consume at least 54 grams of protein per day. However, athletes and people who participate in high-intensity workouts may need more protein.

It is important to consume a variety of protein sources to meet daily requirements. Animal sources such as meat, seafood and dairy products are considered complete proteins as they contain all the essential amino acids. However, plant sources, such as legumes and nuts, are also rich in protein and can be combined with other plant sources to form complete proteins.