Protein is one of the most important nutrition our body requires every day; in fact, food rich in protein should fill ¼ of our plates every meal, in various forms. There are a number of protein-enriched food in nature that is extremely healthy and filling for us, and they should be included in our meals every day.
First of all, we’ll need to understand exactly why protein is important for us, and what they do for our bodies. After that, we’ll learn about the natural sources of animal-based and plant-based protein that we need to eat every day.
What does Protein Do for our Body?
Almost everything in our body is made from proteins, including all our organs, bones, enzymes, skin, hormones, and our muscles. This is the reason we need to eat protein-enriched food every day, in order to maintain the level of protein inside our body.
Universally, the Recommended Daily Intake (RDI) of protein for men all around the world is 56 grams and for women is 46 grams. Any less than that will result in malnutrition and loss of muscles. A little more than the recommended amount is also good for the body, but only if the protein is from a healthy source.
There are some other very important functions of protein in the human body besides the building and maintaining muscles; for example:
- The human body uses protein from healthy food to build tissue, as well as repair them. After an accident or if any harm comes to the body, a protein-enriched diet is needed to repair the damage to the tissues.
- Nails, bones, and hair is made up of protein. A diet lacking in protein results in brittle bones, weak nails and loss of hair.
- Protein is also known as a “macronutrient” as opposed to other vitamins and minerals which are together known as “micronutrient”. This means that the human body needs protein in large quantities every day, while only a small amount of the other nutrients is enough.
- If you exercise regularly, you need a daily diet rich in good proteins. Otherwise, strength training and another kind of exercise can result in miniature tears in your muscles, which can only be repaired by eating enough proteins. If you exercise but don’t eat enough protein, your muscles will weaken over time and your body will face the loss of muscles.
- Enzymes are a kind of protein in our body that helps our molecules to speed up all kinds of chemical reactions and play an important role in the relaxation and contraction of the muscle. There are two types of enzymes, i.e. lipase and amylase – which help us to digest fat and carbohydrates. The more protein we consume, the more enzymes are created in our body which facilitates the breaking of carbohydrate and fat, and in the function of our molecules.
- Protein gives us energy by breaking down fats and carbohydrates in the digestive system. Although protein can give us the energy to some extent, it is more helpful to the digestive system to produce energy by breaking down fats and carbohydrates.
- Protein is the main reason that we grow. Every day, a certain amount of protein is broken down by the body to function. A protein-enriched diet helps to replenish the body’s requirement of protein that expands and builds muscles, helping up to grow taller and wider.
- Since the female body creates another human body inside their womb during pregnancy, it is important to consume more protein during these months. The baby’s body in the womb is created by the proteins the expectant mother consumes all through her pregnancy. If she doesn’t follow a protein-rich diet, the baby takes its required amount from the mother’s body, leaving her muscles weaker.
The same reason is applicable for people recovering from an illness, injury or surgery, or athletes and older people who burn more protein than regular people.
- Protein maintains the balance of fluids in our body, mainly albumin and globulin – which are the two protein types that are responsible for all fluids. These two proteins decrease in amount if you don’t get enough protein from your food, which results in swelling in the stomach or edema.
- Protein is the main reason behind the formation of antibodies, i.e. immunoglobulins – which fight infection in the body. These antibodies are produced when foreign invaders and germs enter our bodies and eliminate the invaders.
All these, and more, are the reasons that we should make sure to eat an adequate amount of protein every day. As a matter of fact, after fruits and vegetables, proteins should fill our plates for every meal, as the human body can utterly fail without adequate amounts of protein.
Where Can We Find Protein?
We get protein mainly from two types of sources: animal-based and sources and plant-based sources. Here is a list of some of the most important sources of proteins that we can find in nature.
- Eggs are the most prominent sources of animal-based protein, which also has a large number of vitamins, healthy fats, minerals, and other healthy nutrients.
- Almonds, and most other types of tree nuts – namely, pistachios and cashews – contain protein, magnesium, fiber, Vitamin E and manganese.
- Lean protein, i.e. chicken breasts, is made from 80% protein, and contains around 53 grams of protein, but only if you eat it without the skin.
- Seafood, especially fish such as salmon is an excellent source of fat, but also high in fat and Omega-3 fatty acids.
- Pork tenderloin is actually white meat and 31% leaner meat than other sources of meat protein.
- Cheese, especially cottage cheese, is low in fat and calories but high in protein. Other healthy sources of protein are Parmesan cheese, Mozzarella, Swiss Cheese and Cheddar Cheese.
- Oats are grains, but also a healthy source of protein. Half a cup of raw oatmeal has 13 grams of protein and only 303 calories.
- Greek Yogurt is the healthiest dairy you can consume, rich in calcium and protein. Similar options include full-fat yogurt and kefir which are also good for your health.
- Just like yogurt, milk is a good source of protein, calcium riboflavin and phosphorus.
- Among vegetables, the most protein can be found in broccoli; a full cup of chopped broccoli has 96 grams of protein but only 31 calories in it.
- All sources of beans, i.e. kidney beans, lima beans, red beans, black beans, peas, and chickpeas are excellent sources of protein. These beans are the primary source of proteins for vegetarians and vegans.
- A single cup of corn has more than 15 grams of protein, but also calcium, minerals, and fibers.
- Potatoes are high in starch and carbohydrate, but also protein.
- Cauliflowers, on the other hand, are vegetables high in protein but low in calories. Cauliflowers are eaten as vegetables, but also shredded and cooked like rice.
- Some types of beef are filled with protein and can be a healthy source, but most other parts are full of unhealthy fats.
- Chinese cabbages are also known as bok choy, and they are excellent sources of protein.
- Legumes, too, are high in protein and consumed in large quantities in low-carb diets to lose weight.
- Seeds, especially pumpkin seeds, are full of magnesium, selenium, minerals, and proteins, and are great as snacks.
- Avocadoes are extremely healthy fruits rich in protein, but their consumption should be limited, as avocadoes are also high in calories and fats.
- Chia seeds are excellent snacks that help in losing weight, rich in protein and fiber, Omega-3 and calcium. One ounce of chia seeds has more than 5 grams of protein in them.
These, and many more, are excellent sources of protein that our body needs a large amount of every day for survival and to flourish. As meals and snacks, these foods rich in protein and other vitamins and minerals should be a part of our daily diet in one form or another, to give our body the boost it needs every day.