Protein is a nutrient that is crucial for the proper growth, development, and formation of our body. Lack of protein weakens the muscles and our body is not able to function properly, protein helps in the formation of cells in our body. According to the World Health Organization, every human being needs protein according to his weight. If you weigh 50 kg, you will only need 50 grams of protein. If there is a lack of protein, the body becomes ill. If you do not have enough protein in your body, your body is not able to grow well because your muscles do not grow, your height does not grow well, your hair starts to fall out a lot. It is very important to eat protein-rich food in your diet every day for physical and mental development. Now, let’s discuss which foods can help us to overcome the lack of protein in our body and keep the body healthy.
Eggs: Eggs are a natural food rich in nutrients. It is also called the powerhouse of protein and nutrients. From children to the elderly, eggs are a delicacy for all ages. Want very high-quality protein at low cost but don’t get a better protein source than eggs. You should eat at least 2 eggs a day, as it provides you with protein, calcium, vitamin B, and many other nutrients which are very important for your physical and mental development. Eggs contain a lot of protein, but especially the white part. Every 100 grams of egg yolk contains about 13 grams of protein and its white part contains 11 grams of protein. An egg contains about 8.3 grams of high-quality protein. Egg protein is easily absorbed by the body. Protein is essential for the formation and replenishment of the body. In addition, the protein helps in the reconstruction of various organs, skin, hair, and various tissues of the body.
Milk and dairy products: Milk, yogurt, cheese, and whatever is made from milk, contains a lot of protein. The protein we get from milk and yogurt cheese contains a lot of calcium which helps a lot to keep your bones strong. Especially for those who are 40 or over 50 years of age, the amount of calcium in your body decreases with age, so you need to keep milk in your diet every day. Every 100 grams of cow’s milk contains 3 to 4 grams of protein.
Milk contains 3.4 percent of protein, which is essential for physical development and immunity. Not for quantity, but for the self-sufficiency of milk protein is essential for the human body. Due to the presence of all the nine amino acids required for the smooth development of the body, it is called a ‘self-contained protein’.
Casein accounts for 60-70% of milk protein so that the existing amino acids are no longer found in any other food. It also contains a protein that is rich in amino acids like leucine, isoleucine, valine. There are also proteins like albumin, globulin, lactoferrin, bovine, etc. And each of these elements is great for the structure and development of the body.
Fish: Fish is a high-protein, low-fat diet that provides a variety of health benefits. It contains omega 3 fatty acids and huge amounts of vitamins and minerals. Myofibrillar protein is one of the few proteins we know of. Examples are actin, myosin, tropomyosin, etc. The best protein in any fish is the highest (about 75%), And the lowest of the protein classes is the stroma protein and this low-quality protein is only 2-3% in fish. As a result, fish protein is of the highest quality compared to any animal protein and for the same reason, fish is very easy to digest and has a very good balance of 10 essential amino acids in our body. Of these 10 proteins, four are lysine, methionine, arginine, and tryptophan, respectively. They are also found in sufficient quantities in fish. Fish is very beneficial for your heart. So we should eat fish on our food list two to three times a week. Different types of fish contain 62.82 grams to 22.15 grams of protein per 100 grams.
Chicken: Chicken is one of the most widely used meats in the world. Chicken meat contains a lot of protein. Which plays a role in strengthening the muscles. It is one of the most important sources of protein and therefore you should include chicken in your diet. Being a low-fat protein, it is a good source of weight loss. Chicken is definitely a healthy food if you want to lose weight for a long time while keeping your stomach full. Every 100 grams of chicken meat contains 31 grams of protein. You can include chicken in your diet two to three times a week.
Soybeans: Soybeans are one of the best sources of plant-based protein. Rich in vitamins and proteins, this food is the key to good health. Nowadays, doctors also advise diabetics to eat soybeans safely. In fact, a bowl of soybeans contains more protein than a bowl of pulses. Soybeans can compete with any animal protein. Soybeans are a great source of protein for you if you are a vegetarian. That’s why vegetarians recommend keeping this diet in their diet. The protein found in soybeans greatly reduces your chances of heart disease and can lower your body’s cholesterol levels a lot. The amount of protein per 100 grams of soybean is 43 grams.
Almonds: Almonds are beneficial food for the body. Almonds are rich in protein, calcium, vitamin E, fiber, selenium, vitamin C, antioxidants, amino acids, potassium, and omega-three fatty acids. Which provides energy to our body, reduces the number of harmful toxins, enhances immunity.
Almonds are extremely beneficial for heart disease. It reduces the amount of bad cholesterol in the blood.
Almond protein also helps in the proper development of the body. Almonds contain an antioxidant called polyphenolics. It prevents heart disease, colon cancer, stroke, viruses, and fungal diseases. Almonds contain vitamin E, which is beneficial for skin and hair. Almonds also help in weight loss.
Almonds contain many nutrients including protein, carbohydrates, fiber, vitamins, magnesium, phosphorus, manganese, fat, and selenium. One ounce or 27 grams of almonds mixed with all kinds of calories amounts to about 173 kcal. Some nuts are high in carbohydrates and some are high in protein. But all kinds of nuts are beneficial. Almonds contain about 3.5 grams of fiber, 6 grams of protein, 14 grams of fat along with vitamin E, manganese, vitamin B2, phosphorus, and magnesium. All these elements are needed to keep the body healthy.
Protein helps in cell formation in the body and enhances immunity. So if there is a lack of protein in the body, it takes time for the body to recover. New cells are constantly being born in our bodies. Proteins play an important role in the formation of these cells. And so we need to take extra precautions to prevent protein deficiency in our body.