Ever wonder why people say protein is so important? Well, it is like the superhero of your body—it helps build your muscles, keeps your hair shiny, and even gives you energy to get through the day.
But unfortunately, many people don’t know what the recommended protein amount is for them. Additionally, they have no idea which sources are the best. Because of this, they often feel tired and get sick more often. Worry not now. Here, I’ll share what this macronutrient does, how much you need, and where to find the best protein foods.
Everything is interesting. Let’s get started.
What is Protein?
The best way to define Protein is that it is the building block of our body. It’s actually a biomolecule or macronutrient, which is made up of amino acids. Note that the amino acids are super important because your body can’t make them on its own. You have to get them from food.
So, how exactly does protein work? Well, it’s involved in nearly every cellular activity. For example, it helps with things like making enzymes that drive all the chemical reactions in your body.
So, what happens if you don’t get enough of this macronutrient? That’s a big deal! You might start losing muscle mass and get sick more often. A protein deficiency can even slow down growth in kids. That’s why protein intake isn’t just important—it’s crucial for your general health.
Health Benefits of Protein
Protein foods, undoubtedly, help us in many ways. It grows our muscles, strengthens our bones, and keeps our immunity strong. As a matter of fact, we need it every day to survive and thrive. Let me explain its benefits in detail:
Muscle Growth and Repair
If you’ve ever exercised or done something that made your muscles sore, you’ll understand this. This macronutrient helps repair tiny tears in your muscles and makes them stronger. That’s why people on high-protein diets often see better results in their workouts.
Supports Weight Management
Another great thing about this macronutrient is that it keeps you full for longer. Due to this, you won’t snack as much. When you don’t eat junk foods, you are allowing your body to reduce weight. So, eating foods, like chicken or beans, can help with weight loss when you pair it with exercise.
Strengthens Immune System
Dietary protein plays a vital role in the production of white blood cells, antibodies, and other components of your immune system. Our body needs these cells to fight infections. Each cell efficiently uses the nine essential amino acids (those that make up proteins). It carries oxygen to every part of the body, which eventually keeps us healthy.
Enhances Bone Health
When we think about bone health, calcium often takes the spotlight. However, it’s crucial to understand that protein is just as important. Keep in mind that your bones are living tissues. They constantly break down and rebuild.
Daily protein foods help this rebuilding process by working alongside calcium and other nutrients like vitamin D. However, watch out for your carbohydrate intake when you’re getting new proteins. Obesity can impact bones as well. Our goal is to get total protein from natural resources (without any added sugars).
Maintains Healthy Skin, Hair, and Nails
Want glowing skin or strong nails? Protein is the secret. It supports the development of collagen and keratin. Now, you may be wondering how these two things help us. Well, Collagen keeps your skin elastic and smooth, while keratin strengthens your hair and nails. So, focus on a variety of protein foods (that have low fat) if you don’t want to visit your dermatologist.
How Much Protein Do You Need?
Here’s the general guidance: The average adult needs about 0.75 grams of protein per kilogram of body weight each day. I’ve got an example for you to understand these general recommendations. According to the dietary guidelines, a woman weighing 60 kilos needs around 45 grams of protein, while a man weighing 70 kilos needs about 55 grams.
However, your exact protein needs can depend on two things:
- Physical activity: The more active you are, the more nutrients your body needs.
- Age: As you grow older, your body needs more nutrients to maintain muscle and bone strength.
Important Public Health Note: Always stick to the daily recommended intake. Higher intakes can cause issues, like obesity, allergic reactions, etc. Similarly, experts have noted that higher consumption can lead to bone issues.
Protein and Health: What Does Research Say?
Before writing this article, I spent two weeks researching Protein. Now, I want to share the four best studies with you. The first one is a study by the National Institutes of Health. It states that eating plant proteins like beans can reduce the risk of heart disease and diabetes by a significant margin. Similarly, findings from the American Heart Association reveal that replacing processed meat with plant proteins can lead to a reduced risk of cardiovascular issues.
Research done by a Korean health professional is a bit shocking. According to it, kids consuming more than enough protein foods had to deal with weight gain. Other factors were also involved, but still, they recommended not to overdose on this macronutrient.
Research in the Journal of Nutrition found that diets with a mix of animal and plant–based foods are crucial. Don’t just keep eating meat. According to it, our overall protein consumption should depend on multiple sources.
What Foods Are in the Protein Foods Group?
Protein comes from many different foods, so you have plenty of choices. But most people want to know only about the best sources. Out of all, here are the best protein foods:
Meat
Meat is a complete protein source. Red meat, like beef, lamb, and pork, has high protein content, but watch out for saturated fat in processed meat like sausages or hot dogs. On the other hand, poultry (chicken, turkey) is leaner. In my opinion, it’s great for a healthy diet. Game meat, like venison or bison, is another good choice, but it’s expensive.
Seafood
Seafood is packed with important nutrients, including protein. Fish like salmon, tuna, and cod are great for your heart and muscles. Shellfish, such as shrimp and crab, are usually the top choices. You should go for them if you also want vitamin E and omega-3.
Nuts and Seeds
Nuts like almonds and walnuts are one of the best sources of protein and healthful fiber. Similarly, seeds such as pumpkin seeds, sesame seeds, hemp seeds, and sunflower seeds provide energy and essential fats. That’s all about the main sources of protein.
In addition to these sources, the other food sources in this group are:
- Baked beans
- Whole grains (wild rice)
- Dairy products
- Split peas.
You will also love the nutrients provided by them. If you’re on a vegan diet, getting the right amount of nutrients is still possible, but you’ll need to rely on plant foods, dietary supplements, and protein powder. Remember that eating the right amount of protein every day helps maintain energy and overall human health.
Why Variety Matters in the Protein Foods Group
Mixing up your protein choices is one of the smartest things you can do for your body. Animal sources will provide you with vitamins like B12 and iron, which your body needs for energy and making red blood cells. On the other hand, plant sources are rich in dietary fiber, which is beneficial for the stomach.
The best part? Switching things up keeps meals exciting.
And let’s face it, some diets higher in proteins—like red and processed meat—come with a downside: saturated fat. If you eat it too much, you will be at a higher risk of heart disease and other problems. Don’t forget this!
Conclusion
Protein is your body’s ultimate multitasker. From building muscles to keeping your immune system strong, it does it all. With so many protein sources available, there’s no excuse not to get it enough in your daily diet. Meat is usually the first choice of people but you can consume protein from nuts and seeds. I suggest eating a variety of foods so that you can stay healthy and energized.
