Protein Diet For A Well Balanced Lifestyle
A balanced diet is one that includes all the essential vitamins, minerals and other elements required for the body to function well and be healthy. Eating the right thing at the right amount is crucial for the body’s general wellness and prolonged health benefits.
Many elements are required for the optimal functioning and health of the body. One of them is protein. Protein is an essential element that contributes towards damaged cell repair and new cell development. However, a major misconception is that protein is required only to bodybuilders, gym-goers and athletes. By the end of this article, you will understand the role protein plays in our health and how to include it effectively in your diet.
What is protein?
Scientifically speaking, proteins are macromolecules or biomolecules containing one or multiple chains of amino acid residues. Protein is present in all organisms and performs a variety of functions. Some of them are increasing metabolic reactions, DNA replication and responding to stimuli and transportation of molecules from one part of the body to another.
To put it in layman’s term, protein regulates the body’s tissues and organs and control each and every cell of the human body. The amino acids, which forms the core of proteins structure and support the cells. Protein is also a great source of energy helps human beings to function properly, maintain focus and sustain a healthy body. Most of the protein-rich food sources are the best anti-inflammatory foods.
Why do we need protein?
Does the above explanation sound like proteins are only for bodybuilders and athletes? Of course, not! Protein is needed for each and every human being irrespective of age, gender, or level of physical activeness. It is the building block of the body including hair and nails. It promotes cell repair, muscle strength, transport oxygen throughout the body, and is an excellent source of energy. Protein also increases body’s metabolism, burn more fat & promotes quick weight loss, and strengthen the immunity system. Some Best Weight Loss Pills would be a perfect addition to this.
It is quite clear that protein is an inevitable component of our diet. But there is a limit to how much of protein should be consumed on a day. The DRA (Dietary Reference Allowance) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. This comes to around 56 grams of protein per day for an average inactive man and 46 grams of protein per day for an average inactive woman. However, this is just the minimum amount required to maintain your body without deficiency. The actual amount of protein required for a human being is determined after considering various factors such as age, level of activity, muscle mass, health condition, body goals etc.
There are mainly two different types of proteins. One is complete protein or high-quality protein and the other is incomplete or low-quality protein. Complete proteins are usually derived from animal products such as seafood, eggs, meat, poultry, and dairy.
There is only one plant-based complete protein and that is soy bean. Incomplete proteins are plant-based proteins such as whole grains, nuts, legumes, and seeds. Whether you are a non-vegetarian, vegetarian, or vegan, eating a healthy and balanced diet is important and without consuming the required amount of protein each day, your diet won’t be complete.
Below Are Some Of The Protein-Rich Foods That Everyone Should Include In Their Diet:
Seafood or fish is one of the rich sources of protein. Seafood is packed with omega 3 fatty acids and vitamin D. Some of the top fish proteins are salmon, trout, sardines, tuna, Mackerel, cod, flounder, perch, and halibut. All these are lean protein sources and provide more than 40 grams of protein per serving. That is almost 80-90% of protein covered for the day! Apart from protein they are loaded with healthy fats and minerals such as vitamin B, vitamin B6, vitamin B12, calcium, copper, iron, and magnesium to name a few.
Eggs are great sources of packed high-quality protein and helps in building bone and muscle strength. An average egg is comprised of 6-7 grams of protein. The amount varies depending upon the size of the egg. A small egg may contain a maximum of 4.9 grams of protein while a large one may have around 6.5 grams of protein. One of the mistakes people make is discarding egg yolks completely due to the general notion that they are fat. But contrary to that belief, egg yolks also contain protein and many other nutrients. Hence, eating the whole egg is the best option to get all the protein and minerals.
Soy is the only plant-based protein source with complete protein. It is the best alternative for meat and eggs for vegetarians and vegans. They have very little fat and no cholesterol hence makes up for an excellent healthy source of protein. One cup of soy beans contain about 34 grams of protein. Some of the products of soybeans that are equally rich in protein are TOFU, soy milk, and Tempe. However, some people are found to have developed allergies towards soybeans and soy products. It is best to consult a doctor if you experience any such symptoms.
- Dairy Products
Dairy products such as low-fat milk, cottage cheese, yogurt, and reduced-fat cheese are some of the good sources of complete protein. It comes packed with nutrients such as calcium, magnesium, B1, B2, B6, B12, folate, Vitamin A, D, and E. Since dairy products contain a good amount of fat as well, going for low-fat dairy is the best option to receive protein without the excess fat consumption.
- Beans and legumes
Beans and legumes will fetch anywhere between 20 -25 grams of protein in one serving for you. Some of the best sources are Soybean, kidney bean, black bean, lima bean, white bean, lentils, and split peas. They are also loaded with iron, magnesium, folate, zinc, potassium and vitamin B6.
There is no doubt that protein is an inevitable component of your diet this is when food dehydrator becomes a helping hand. Making an effort to include the required amount of protein in the diet will help you with better immune system, stronger bones and muscles and effective cell repair.
Vaileria Dennis is a Health and Beauty Advisor and an independent Researcher of skincare and DIY beauty. She has contributed to various well-known websites, having a good experience in the beauty industry. She also finds her interest in some indoor games. She possesses fabulous communication and interpersonal skills. You can connect with her on Facebook, Twitter, Linkedin, and Pinterest.