Proteins are the building blocks of life – that is what science tells you. In real life too, proteins are being devoured by everyone. On the one hand, athletes and bodybuilders down protein shakes to bulk up and on the other, weight loss experts recommend high protein diets and low in carbohydrates to lose weight! So, what exactly are the benefits of taking in sufficient quantities of proteins? And, what are some of the food source of protein that provide the best way for you to give your body what it needs?
In this article, I’ll share with you excellent foods that can provide with you with the protein you need to be healthy and to help you burn the fat and feed your muscles with whatever diet plan you choose to use.
Health Benefits of protein
Protein is an important constituent of the body. They go to make up enzymes, antibodies, hormones, hemoglobin, nail, bone, muscles, cartilage, blood, teeth, skin and every cell in the body. Some of the specific benefits of protein are as follows:
- It aids tissue repair and thus helps in healing cuts and wounds
- It helps the body recoup quickly from fatigue
- In the absence of fat and carbohydrates, proteins are a good source of energy
- It keeps the immune system strong and healthy
- Protein helps to build and maintain muscles. Since protein is needed for tissue repair, it is taken in by athletes just after an intense workout.
Proteins are called ‘macronutrients’ because the body needs a good amount of protein for its regular functions. However, unlike other macronutrients, the body cannot store proteins. Therefore, protein has to be supplied on a regular basis so that the body can utilize it as and when needed.
Although protein is an essential nutrient, it must be remembered that the body does not need too much protein. In fact, the protein requirement of the body is less than its carbohydrate requirement. The body requires .8 grams of protein for every kilogram of its weight on a daily basis (according to one criterion. It may be more if you’re focused on muscle building).
Of course, in case of circumstances that demand more protein, the intake should go up accordingly. For instance, pregnant women and people recovering from injuries have to increase their consumption of protein.
Proteins may be taken in through healthy food or it may be taken in through supplements. But, sufficient quantities of proteins from natural food sources are easily absorbed by the body and are therefore much more beneficial than protein from supplements.
Food sources of protein
One of the basic tenets of wholesome nutrition is to choose your foods wisely. This is particularly true as far as proteins are concerned. It is possible to get more than your body’s daily requirement of protein by eating a huge steak. But along with protein, you will also be imbibing unhealthy fats. Similarly, deli meats, sausages and hot dogs are loaded with proteins as well as fats. These fats are dangerous because they directly lead to cardiovascular diseases and conditions like Type 2 diabetes.
Some of the healthy sources of protein include:
- Fish: Rich in proteins and omega 3 fatty acids. Do not deep fry. Shallow fry or steam.
- Eggs: The egg white is an excellent source of protein.
- Poultry: Removing the skin gets rid of excess fat. Avoid deep frying.
- Whole grains: Whole grains contain plenty of protein along with other nutrients that are excellent for the health of the body.
- Beans: Beans are perhaps the most valuable vegetarian sources of protein. That they are filled with fiber adds to their goodness.
- Nuts: Nuts like almonds contain good amounts of protein.
- Soy: Soy is a delicious source of protein, although some weight loss experts such as Isabel De Los Rios advises to not include it in your diet. Mike Geary of Truth About Abs shares this view.
In conclusion
The body cannot maintain good health and vigor if it does not get sufficient supplies of protein. Therefore, natural and healthy food sources of protein must be included in our daily diet. When protein intake is balanced with the requirements of the body, it is possible to keep the body in great working condition.
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