Proteins are an essential nutrient for healthy diet. If you go to gym for workouts, there is only one topic trainers discuss that consume proteins to build muscles. Have more of whey protein supplements to build muscles. You must have heard about the protein shakes, protein bars etc. Am I right?? Let me give you more knowledge. Protein is not only used for building muscles or ?repair wear and tear of muscles but it has other benefits too. Proteins is important in fat loss process. It helps in maintaining muscles, keeping you full and burning calories. It is important to consume enough proteins as it is used to make most of the things in our body.


First let me explain you what proteins are? Proteins are the building blocks of amino ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ? ?acids. Proteins are converted to amino acids in our body. There are 2 types of amino acids, essential amino acids and non essential amino acids.

Essential amino acids: They are the ones which are not synthesized in our body and have to be supplied by diet.

 Non essential amino acids: They are the ones that? can be produced in our body.

Functions of Proteins

  • Protein is present is every cell and tissue of our body. Your hair and nails are also made up of proteins
  • It is required to make enzymes, hormones, oxygen transport and nutrient transport
  • It is an important building block of bones, muscles, cartilage, skin and blood.
  • It helps to build muscles in the body
  • It helps to repair wear and tear of the muscle tissue


Benefits of consuming high protein foods

  • It helps to maintain healthy weight
  • Builds lean muscles
  • Recovery of muscles after exercise
  • Curbs hunger


Protein is important as i told you but that does not mean you consume a high protein and low carbohydrate diet. Many people to lose weight they follow high protein and low carbohydrate diet. Let me explain you the drawbacks of high protein diet


As you know protein is an important macronutrient, do not consume in excess. When a person eats too? much proteins can cause health problems like high cholesterol, gout and kidney problems.

Deficiency of Proteins

In developed countries protein deficiency is not a serious problem but in developing countries it is very common. Protein deficiency leads to

  • Kwashiorkor particularly in children
  • Retarded growth in children
  • Loss of hair
  • Poor digestibility
  • liver damage
  • low immunity


Sources of Proteins:

  • Beef, pork, chicken and fish
  • Eggs and milk and milk products
  • Cereals: Barley. corn, oats, rice, quinoa, wheat
  • Beans (black, lentils, pinto), split peas
  • Soy beans, soy milk, tofu
  • Nuts and seeds: Peanut butter, almonds, peanuts, sunflower seeds, pumpkin seeds, flaxseeds


Proteins sources are integral part of healthy diet. Just be sure to go for choices which are low in cholesterol and? saturated fats.

Proteins from meat, animal and dairy products are complete proteins. It means that they supply all the amino acids the body can’t make on its own. Plant proteins are incomplete proteins. You must combine them to get all the amino acids.? Always combine cereals and pulses together to make a complete protein.

Food combinations providing all essential amino acids

  1. Grains and legumes – Rice and beans, lentil curry and rice, peas soup and toast
  2. Grains and dairy – Pasta and cheese, rice pudding, cheese sandwich
  3. Legumes and seeds – Beans and sesame seeds, hummus as dip, falafel


Protein requirement

The table below is the requirement for a normal individual as protein requirement varies in diseases

  • Infants – 5g/kg
  • 1-3 years – 1g/kg
  • 4-13 years – 95g/kg
  • 14-18 years – 85g/kg
  • Adults – 8g/kg
  • Pregnant – 1g/kg
  • Lactating – 1g/kg
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