Do you Known Protein is an Essential Macronutrient

Protein is an essential macronutrient and important part of healthy diet. It is made up of “building blocks” amino acids. Protein is used amino acid to build and repair muscles and bones, and also make hormones and enzymes. It is also a source of energy. Protein is a nutrient that body needs to grow and repair cells and work properly.

Very high protein diets are not recommended. You can meet your protein requirement by following Australian Guidelines. Protein needs vary according to age, gender, weight and health. Eating a variety of foods fulfill protein needs. Protein come from plant and animal source such as meat, fish, eggs, nuts, dairy products and legumes like beans and lentils.

It also make  enzymes that carry many chemical reactions and the hemoglobin that carry oxygen in your blood.

Essential amino acids are;

• Histidine
• Leucine
• Isoleucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Protein need:

National Academy of Medicine recommends that minimum requirement 0.8 grams per body weight for adults.

• For a 140 pound person, about 50 grams protein require each day.
• For a 200 pound person, about 70 grams protein required each day.

Ideal amount of protein in diet is important for healthy person. It is important to note that millions of people in worldwide, especially young children, don’t get enough protein due to food insecurity. Effects of protein deficiency and malnutrition range in severity from growth failure loss of muscle mass to decrease immunity, weakness of heart and respiratory system, and death.

Some studies shows that eating protein can help you lose weight and belly fat and strengthen your muscles.

The Reference Daily Intake(RDI) for women 46 grams and for men 56 grams.

Foods that contain high protein

Delicious foods that contain high amount of protein;

Eggs:

Eggs are excellent source of vital nutrients. One egg contain 75 calories and 7 grams of high-quality protein, 5 gram of fat, 1.6 grams of saturated fat, along with iron, minerals and vitamins. Egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.

Egg white contain some 40 different kind of proteins. Ovalbumin is the major protein (54%) with Ovo-transferrin (12%) and Ovo-mucoid (11%).

Egg is a healthy and most nutritious food. It also contain eye-protecting anti-oxidants and brain nutrients that are needed. Egg and foods that contain egg are not suitable for those who have egg allergy.

Nuts:

Nuts make delicious, protein rich snacks. Easy to eat, good source of plant base protein, especially for those who eat no animal products.

Eating nuts can help you meet your needs for protein, which is necessary for building bones, muscles and skin.

Protein increases our feeling of fulness and energized. Nuts that are high in protein;

1. Almonds:

7 grams of protein in 35 grams of almonds. Almonds are actually a seed of high protein and loaded with anti-oxidants. Protect body from free-radical-induced oxidative stress, which can leads to aging, heart disease and some certain cancers.

Brown layer of almond contain highest amount of anti-oxidants, so it is best to eat almond with skin for more benefits. Almonds are rich in essential nutrients, including fiber, vitamin E, manganese and magnesium.

1 ounce almond contain;

2. Walnuts:

4.5 grams of protein in 29 grams of chopped walnuts. Eating walnut is best way to boost protein level. Walnuts are good source of heart-healthy fats. It contain omega-3 fatty acid in the form of alpha linolenic acid(ALA).

Some observational studies show that ALA intake lower the risk of heart diseases.  

1 ounce walnut contain;

3. Pistachios:

6 grams of protein in 30 grams of pistachios. Pistachios provide as much protein as 1 egg. It have a high amount of essential amino acids which are necessary for body functioning.

Eating pistachios everyday decrease the risk of heart diseases, cancer and respiratory diseases. They have nutrients like vitamin B6, they have plant based compounds that act as anti-oxidants, they support healthy cholesterol level.

1 oz pistachio contain;

4. Cashews:

It contain 5 grams of protein in 32 grams of cashews. It contain essential micronutrients like copper. Copper is a mineral that support immunity and aids creation of red blood cells and connective tissues. 

1ounce raw cashews contain;

5. Peanuts:

Peanuts contain 9.5 grams of protein in 37 grams servings. Peanuts are rich in protein, fiber and magnesium. Studies shows that they can help in reducing weight. Peanut butter also contain high protein, but it also have high calories. It also a best source of biotin.

1 oz raw peanut contain;

Chicken Breast:

Chicken breast is most popular protein rich food for bodybuilding and weight lose. High protein foods can help us to reach our health and fitness goals.

• 1 roasted chicken breast cut contain 53 grams protein and 284 calories.

Oats:

Oats are the good source of quality protein at 11-18% of dry weight, which is higher than other grains. They provide healthy fiber, manganese, vitamin B1, and several other nutrients.

• 1 cup of oats contain 11 gram protein.

Cottage Cheese:

Cottage cheese is high in protein and high protein foods digest slowly. It help us to feel full for longer period and make less likely to eat. It is low in fat and calories.

It also rich in calcium, phosphorous, selenium, vitamin B12, vitamin B2 and other nutrients. 1 cup of low cottage cheese contain 1% fat, 28 grams protein and 163 calories.  

Other cheese that are high in protein;

• Parmesan cheese (38% of calories)
• Swiss cheese (30%)
• Mozzarella (29%)
• Cheddar (26%)

Greek Yogurt:

Greek yogurt high in protein which promote fullness. It is also called strained yogurt. It has creamy texture and high in nutrients. It spread or use in savory dishes. By removing liquid, whey and lactose a high protein products are created.

• 6 oz container has 17g protein and 100 calories.
• Greek full fat yogurt high in protein but also high in calories.

Milk:

Milk contain every nutrient that our body needs. It is a good source of high protein, calcium, riboflavin, vitamin D and phosphorous.

• For those who are lactose intolerance, consuming milk can lead to severe gastrointestinal symptoms. 
• Choose low fat milk to keep bones and teeth strong and may help to prevent osteoporosis.
• 1 cup of whole milk contain 8 grams of protein and 149 calories.
• 1 cup of soy milk contain 6.3 grams of protein and 105 calories.

Lean Beef:

Lean beef contain high amount of protein, as well as highly bioavailable iron, vitamin B12 and large amount of vital nutrients.

• Just 3 ounce deliver 25 grams of protein along with healthy dense zinc, iron, vitamin B12 and 186 calories.

Fish:

Fish is healthy for various reasons. It contain essential nutrients and heart healthy omega-3 fatty acid. Tuna is a popular type of fish. Low in fat and calories but high in protein.

• 1 piece of 142 gram contain 27 grams protein and 128 calories.
• 3 ounce salmon contain 19 gram protein and 175 calories.

Lentils:

Lentils are a type of legumes. They are high in iron, magnesium, potassium, folate, copper, manganese, fiber and various other nutrients. When packed with other beans, lentils are No. 2 in protein. Lentils are world best source of plant base protein.

• 1 cup of boiled lentils contain 18 grams protein and 230 calories.

Other high protein legumes;

• Soybeans (33% calories)
• Kidney beans (24%)
• Chickpeas (19%)
• Lima beans (21 grams protein)

Pumpkin Seeds:

Modern Science confirm that pumpkin seeds have an impressive nutritional profile. They are rich in protein, unsaturated fat, vitamins and minerals that reduce risk of many chronic diseases.

They are incredibly high in many nutrients like iron, magnesium, zinc. 1 ounce contain 9 grams of protein and 158 calories.

Other high protein seeds;

• Flax seeds (12% of calories)
• Sunflower seeds (12%)
• Chia seeds (11%)
• Hemp seeds (9.5g protein/tablespoon.)

Turkey Breast:

Turkey breast meat is naturally high in protein. It mainly contain high protein and low fat and calories. And also contain vitamins and minerals.  Recommended Daily Intake (RDI) for men and women is around 50g per day is advised. So eating turkey meat can boost our daily intake.

• 3 ounce contain 26 gram protein and 125 calories.

Shrimp:

Shrimp is a seafood. It is not only rich in protein but also low in fat and calories. It also contain good amount of selenium, choline, vitamin B12, niacin, zinc, vitamin E and vitamin B6, vitamin D. Like fish, shrimp also contain omega-3 fatty acid.

• 3 ounce of shrimp contain 20 grams protein and 84 calories.

References:

• https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
• https://www.healthline.com/nutrition/high-protein-nuts
• https://www.healthline.com/nutrition/walnuts-vs-almonds
• https://www.researchgate.net/publication/282907291_Nutritional_composition_of_raw_fresh_cashew_Anacardium_occidentale_L_kernels_from_different_origin
• https://peanut-institute.com/peanut-facts/nutritional-breakdown/
• https://www.healthline.com/nutrition/20-delicious-high-protein-foods