Proteins are essential for the growth and development of the body. In this article let us discuss the importance of protein in the diet.The Hormones, Enzymes, Bones, Cells, Nails, and Skin and many other vital body chemicals are made up of proteins. A small deficiency can affect your health very badly. So make sure to include sufficient amount of protein in your diet. Still, people believe that one should take animal foods to get enough proteins. But it is not true at all. Vegans can also get adequate proteins from the vegetable diet. But proper diet plan is essential as vegetables contain fewer proteins than egg and meat.
Amino Acids: The Buiding Blocks of Proteins:
Amino Acids are the building blocks of proteins. Protein in our body is made up of 20 different amino acids. In which, the body can synthesis 11 amino acids by itself. So we don’t need to take it through the diet. Because of this reason, it is called as non-essential amino acids. The other nine amino acids are known as essential amino acids as the body needs to get it from the diet.
Importance Of Protein In Diet:
1.Helps to Reduce Weight:
Taking hight protein diet give you a feeling of fullness. So you will not be able to have more food. It also increases the metabolic rate of the body. As a result, the body loses weight.
2. Proteins Increase Muscle Mass:
Taking adequate protein helps to increase muscle mass. But taking protein without exercise does not work. Taking protein before and after physical activity or Gim is recommended.
3. It Improves Bone Health:
Calcium is essential for the health of the bones. Researchers show that protein improves the absorption of calcium and thus improves the bone health. The research also found that people those who have not taken adequate protein diet are at the risk of bone loss or bone degeneration.
4: It Helps To Regulate Blood Sugar Level:
The blood sugar depends on the food we are taking. The Glycemic Index of protein is less compared to carbohydrates. So the blood sugar will not fluctuate if you include adequate protein in your diet.
Recommended Daily Intake Of Protein:
The daily requirement 0/of protein varies from person to person to person. Sportsman and people with more physical activity required to take more proteins. The recommended average protein intake for an average adult is 56gms per day. Pregnant women also needed more proteins for the proper growth and development of the baby. So pregnant woman should take high protein diet or protein supplement under the guidelines of qualified Dietician or Registered Doctor. We all know the importance of Protein, but there is no meaning in taking extra protein as the body can not store it for future use. Taking excess protein is not good for the health. It can cause many health issues.
Healthy Protein Food Sources:
Meat, Eggs, Fish and Pork are the most abundant source of protein. The dietary products such as Milk, Curd, and Yogurt are also rich protein. The Sardines fish is also a rich source of protein. See the previous article about the health benefits of Yogurt. From where the vegans get the adequate proteins? It is a big question. But the fact is that you don’t need to take meat, fish or eggs to fulfill the daily protein requirement. Vegetables like Soy, Spinach, Broccoli, Green Beans, etc. are rich in protein.
We have already discussed the health benefits of protein in detail here. Taking too much protein or spending more time in Gim does not increase your muscle mass. There should be a proper balance between exercise and protein intake. Always take Protein Supplements like protein powder etc. under the guidelines of a qualified Doctor or Dietician.