Healthy Protein Sources

Protein is an important component of every cell in the body.

Protein is an essential nutrient that we must obtain from food every day, as it is not stored by the body. Deficiency is rare in the UK since protein is readily available.

For most people, protein is regarded as the basic of a least one meal a day, and this is usually more than enough to meet the recommended daily requirements.

For vegetarian, meat is not an option and so they look to plant sources for their daily protein. Here, too, there is a wide variety to choose from, including all the different types of pluses(peas, beans, and lentils), as well as a huge variety of nuts and seeds. Unlike animal protein, most plant sources do not contain all the amino acids that make up protein, and they have to be combined to form complete protein. One exception is soya beans, which is not only contain twice as much protein as other pulses but have nearly as many amino acids as animal proteins

Protein is also found in milk, cheese, and bread, as well as in the foods described here.

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Choosing Animal Proteins

Animal sources of protein include meat, poultry, fish, and shellfish, as well as animal products such as eggs, Each of these can be further classified according of the type and amount of fat they contain. For example, red meats, such as beef, lamb, pork, and veal, are excellent sources of high-quality levels of saturated fats and may raise blood levels of "bad" LDL cholesterol. Because of the link between a high intake of saturated fat and the increased risk of cardiovascular disease and other disorders, it is a good idea to reduce the amount of red meat you eat and instead choose fish and shellfish, poultry, and pluses and other plant proteins.

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Egg And Proteins

These are a good source of complete protein as well as other essential nutrients. Although eggs do contain relatively high levels of cholesterol, it is the amount of saturated fat in a food rather than the amount of cholesterol that has the most impact on cholesterol levels in the blood. (eggs raise good cholesterol HDL)

Egg not only contain good source of high protein (around 8g), it also inexpensive. Eggs are rich sources of Selenium, Vtamin D, B6, B12 and Minerals such as Zinc, Iron and Copper .

#eggs #Protein

Plant-Based Proteins

Collectively known as pulses, dried peas, beans, and lentils are an important source of protein. Pulses are low in sodium and saturated fat and contain no cholesterol.

Nuts are seeds are also good sources of protein and supply a useful range of vitamins, minerals, and healthy monounsaturated and polyunsaturated fats.

All plant proteins also have a high soluble-fibre content, which helps to reduce blood cholesterol levels and prevent constipation.

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How Much Protein Do You Need?

Protein is essential for the repair of muscle and tissues, muscle growth, and regulation of metabolism. The amount you need depends on your body weight and body type (Ectomorph, Mesomorph and Endomorph) and your health.

When you are sick or under stress, your body needs more protein as it uses energy to fight off what ails you (also during sport injury recovery). Your immune system depends on a constant supply of amino acids- the building block of protein. If you do not take in enough calories and proteins, you risk malnutrition and muscle wasting.

During pregnancy, the recommended daily amount (RDA= Dietary Reference Intake) increases by 6g per day, and 11g per day when breast feeding. Children need more protein than adults for growth: about 2. 2g of protein per 1kg of body weight every day in the six months of life, and 2g per 1kg for the next six months. A child's RDA then gradually decreases throughout childhood and adolescence, until age 12 when it becomes 0.75g per 1kg per day.

The protein needs for athletes vary according to body weight and the type of activity. Most athletes eat more protein than they need, believing it will help increase their muscle mass. But protein consumed in excess is either used as energy when carbohydrate and calorie intake is low or converted to fat.

Most people in the West eat far more protein than they need; deficiency is very rare. But opposite to the Asian, they contain more over carbohydrate than protein as their RDA, Some Asian lack their protein intake in a day compare to West. Some diets suggest eating extra protein to aid weight loss. Excess protein, however, has been linked with osteoporosis and kidney disease, and with calcium stones in the kidneys.

Fact About Disease

Fact about Kidney Disease, cause protein made up of amino acids, complex amino acids hard to digest. That's why kidney need work harder to process these chemical.

Osteoporosis, bone disease that occurs when the body loses too much bone, makes too little bone, or both. And also lack of proper nutrient meal will cause this disease, Get enough Calcium food, Sun Light (Vitamin D) and Physical Exercise can prevent bone loss. Another fact about high protein food like meat produce net acid loads in the body. Acidic(pH3-6) food like mostly on every process food and drinks, example soda, sugar drink and alcohol. Eat more Alkaline(pH 8-10) food like fruit and vegetable will neutralized the body's internal acid production, reduced urinary calcium losses, and increased the rate of bone formation.

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Hey, Did You Know?

What are amino acids?

Just as the letter of the alphabet can be combined in different ways to form an endless variety of words, amino acids can be linked together in varying sequences to form a huge variety of proteins. The unique shape of each protein determines its function in the body.

Essential amino acids

Our bodies require about 20 amino acids for normal functioning. 9 of these are considered essential- that is, your body cannot make them by itself and must get them from food. The essential amino acids are Lysine, Histidine, Isoleucine, Phenylalanine, Leucine, Methionine, Tryptophan, Thereonine, and Valine.

Non-essential amino acids

The remaining 11 amino acids are non-essential: although you can obtain them from food, the body can also synthesize them as needed.

What if eat too much?

Mean if that person eat over his/her calories and protein far for his body size RDA, protein will break into amino acids, the rests left amino acids will store as fat.

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