We all know that our bodies get energy from the food we eat. There are three main nutrients that provide this energy. They are carbohydrates , fats, and proteins. We call these macronutrients. Of these, protein is the most important and indispensable for our body. But surprisingly, our body cannot store protein. Therefore, we need to get the required amount of protein from the food we eat every day.
Why is protein so important to us?
Simply put, proteins are like the building blocks of our bodies. They are made up of small units called amino acids. Some types of protein, such as whey protein, contain all nine essential amino acids.
The service that protein provides to our bodies is no small feat. Just think...
- For muscle and tissue growth and repair: Protein is essential for rebuilding when you exercise or have a minor injury.
- To make enzymes and hormones : Protein is the main building block of enzymes and hormones, which control many processes in our body.
- Provide energy: Like carbohydrates and fats, the body also uses protein to produce energy when needed.
Not only that, protein is essential for the growth and healthy survival of everything from our hair, nails, skin, blood, and cartilage.
Now you're probably wondering, "So how much protein do I need per day?" The amount of protein you actually need depends on your weight, age, and how active you are. So, the best way to find out the right amount of protein for you is to talk to your family doctor, aka Dr.
On average, an adult needs about 7 grams of protein for every 20 pounds of body weight. That means that someone weighing 140 pounds (about 63 kilograms) needs about 50 grams of protein per day.
What are the best sources of protein?
There are many foods that contain protein. But some are healthier than others. For example, fish, beans, and lentils are much better than processed meats like sausages and hot dogs. Red meats like beef and pork are high in saturated fat . These can raise cholesterol levels and increase the risk of heart disease . So if you eat red meat, it's wise to eat it in moderation and not often.
Here are some healthy, protein-rich foods.
| Food type | Description and protein content |
|---|---|
| Fish | One of the best ways to get protein. Salmon has 17 grams of protein in 3 ounces. Cod has 15 grams. In addition, fish also contains many nutrients, such as omega-3 fatty acids and vitamin D. |
| Chicken | It is very popular among us in Sri Lanka. 4 ounces of skinless chicken breast contains 26 grams of protein. 3 ounces of turkey meat contains 25 grams of protein. |
| Beans | Soybeans have 31 grams of protein per cup! Legumes like chickpeas, kidney beans, and black beans are also high in protein. They are also high in fiber, which helps control hunger. |
| Lentils | It's a staple in our homes. A cup of cooked lentils contains about 18 grams of protein. It's also high in fiber. |
| Eggs | The majority of the protein in an egg is in the whites. They are a complete protein, meaning they contain all 9 essential amino acids. |
| Nuts like cashews and peanuts | Almonds and pistachios contain 6 grams of protein per ounce (about 28 grams). However, you need to consider the calories when frying them with salt and oil. |
| Dairy | Many cheeses are high in fat, but a cup of low-fat cottage cheese has 24 grams of protein and a lot of calcium. |
Quick and easy protein-rich snacks
You don't have to eat a protein bar when you get a little hungry at lunch. With a little planning, you can make a delicious, nutritious snack at home.
Skyr
This is a dairy product similar to yogurt. A cup of Skyr has about twice as much protein (about 15 grams) as regular low-fat yogurt. You can increase the protein content even more by adding some chia seeds.
Hummus
This creamy dip made from cooked chickpeas is great with vegetable pieces (carrots, cucumbers). 2/3 cup of hummus has about 7 grams of protein.
Edamame
This refers to soybeans that are in pods. They can be eaten by boiling them in salted water. Edamame has a whopping 18 grams of protein in one cup.
Fried chickpeas
Take canned chickpeas, drain the water, add a little olive oil, salt, and chili flakes, and bake in an oven (200 degrees Celsius) for 20-30 minutes. Half a cup of these has about 7 grams of protein.
Tuna and crackers
A can of tuna in water has about 27 grams of protein. This is a great snack when eaten with a few whole-wheat crackers.
Nut Butter
Eat about two tablespoons of unsweetened peanut butter or almond butter with apple slices or celery sticks. This will provide about 7 grams of protein.
Take-Home Message
- Protein is an essential nutrient for your entire body, including your muscles, skin, hair, and nails.
- Since our body cannot store protein, it is very important to get it through our daily diet.
- When getting protein, choose healthy foods like fish, chicken, eggs, lentils, and beans instead of seasoned meat.
- When you feel hungry during the day, having a simple snack rich in protein can help you stay energized for longer.
- If you are unsure about the exact amount of protein you need, never hesitate to seek advice from your doctor .
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