Foods With Protein

Foods with protein are broken down in your body into simple amino acids, then these amino acids are brought together to make the proteins your body needs for different important functions.

22 of these amino acids are very important for your body, your body can not make 9 of them on its own and you can only get these essential amino acids by eating foods with protein content.

Primary role of protein is being the building block of bones, skin, hair, muscles and other tissues and 1 gram of protein contains 4 calories, regardless of the source.

There are two types of proteins: Complete and incomplete. Protein that contains all nine essential amino acids is complete and main sources are meat and dairy products. Plant based proteins that lack one or more of essential amino acids are incomplete proteins.

A food source of protein being incomplete shouldn’t be a great deal of concern as you can make them complete by eating two or more types of foods with protein: porridge made with milk.

How Much Protein?
An average male adult needs 70-100 grams and a female adult needs 60-90 grams of protein per day. To give you a rough idea, for each kg- 2.2 lbs of your body weight, you need one gram of protein. But it will also depend on factors like how much you exercise daily, your body composition, stress level, pregnancy as well as your body weight.

List of Common Foods with Protein:

• Whey supplements

• Fish- tuna, salmon and others

• Poultry- chicken and turkey

• Cottage and ricotta cheese

• Red meat- minced beef, steak etc.

• Eggs- egg whites preferably

• Seafood

• Pork, bacon, ham

• Beans and chickpeas

• Nuts

• Seeds

• Soya products

• Quorn

Protein Deficiency:
Protein deficiency is a major health and nutrition concern in underdeveloped countries, which is an important reason for bad health and death. This also applies to poor people in developed countries or those on fad or crash diets trying to lose weight.

Other than the poverty, your body needs extra protein at times of exercise or stress to replace used tissues. In case of protein deficiency, you may experience loss in muscle mass, poor muscle tone, weight loss, diarrhea, hair loss and lack of energy.

Protein Side Effects:
Those that work out at gyms tend to eat too much protein, mainly through whey powders and meat. This does not usually increase their muscle mass as they hope, but put burden on their bodily systems. Increased protein intake over the normal required levels will mean putting on fat and muscle mass at the same time.

A well known and discussed side effect is the impact of excess protein on kidneys. Too much protein leads to a buildup of toxic ketones. You may lose a significant amount of water while your kidneys gets rid of these ketones, and this usually means dehydration.

Water loss may be good news for those trying to lose weight, temporarily.. but they lose muscle mass and bone calcium at the same time, with dehydration affecting kidneys negatively.