Introduction
Protein is a vital macronutrient that plays a crucial role in maintaining overall health and wellness. Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think. (Here are some key reasons why protein is important)
It’s important to note that the body does not store protein like it does with carbohydrates and fats, so a regular intake of protein through diet is necessary to meet the body’s needs. The recommended daily protein intake varies based on factors such as age, sex, activity level, and health goals. It’s advisable to consult with a healthcare or nutrition professional to determine the specific protein needs for an individual.
What is Protein?
Protein is one of the three essential macronutrients, along with carbohydrates and fats, and it plays a fundamental role in various physiological processes within the human body.
Protein is essential for the formation and maintenance of the body’s structural framework. It has a huge role in digestion, metabolism, and the synthesis of essential molecules. Hormonal Regulation control in various physiological processes, including metabolism, growth, and stress responses. Helps to contribute to the function of immune cells.
Proteins help regulate fluid balance by exerting osmotic pressure. They prevent the accumulation of excess fluids in tissues and contribute to maintaining proper hydration and pH balance. Muscle, tissue Repair and Wound Healing. helping individuals feel full and satisfied after meals. Including adequate protein in the diet can support weight management by reducing overall calorie intake. In addition it contributes to the health and appearance of hair, skin, and nails.
What is the Daily Protein Requirements?
The National Academy of Medicine recommends that adults get between 0.8 grams to 1.8 grams of protein for every kilogram of body weight per day, or between 7 grams to 16 grams of protein for every 20 pounds of body weight. The recommended daily protein intake varies based on factors such as age, sex, activity level, and health goals.
How to Calculate Your Protein Needs
People who are highly active, or who wish to build more muscle should generally consume more protein. Some sources suggest consuming between 1.8 grams to 2 grams per kilogram weight for those who are highly active. However on an average a teen girl between the ages of 14 to 18 needs 46 grams per day whereas a teen boy of the same age needs 52 grams. On the other hand, a woman between the age of 19 to 70 years needs 46 grams based on below 60 kg average weight, when a man of the same age group needs 56 grams for an average 70 kg individual
Tips for Meeting Your Protein Goals
Foods or meals with protein include choice of meat, dairy and vegan options
Meat/Dairy Category:
- Eggs
- Chicken breast
- Cottage cheese
- Yogurt
- Milk
- Lean beef
- Tuna
- Turkey breast
- Fish
- Shrimp
Vegan/plant-based Category:
- Wheat
- Hummus and pita
- Tofu, tempeh
- Peanut butter
- Beans and rice
- Quinoa
- Hemp and chia seeds
- Spirulina
Amount of protein in common food
| Item | Protein Amount |
| Milk (1 cup/8 oz) | 8 g |
| Egg (1 large/50 g) | |
| Meat (1 slice / 2 oz) | 14 g |
| Seafood (2 oz) | 16 g |
| Bread (1 slice/64 g) | 8 g |
| Rice (1 cup/195 g) | 5 g |
| Corn (1 cup/166 g) | 16 g |
| Dry Bean (1 cup/92 g) | 16 g |
| Nuts (1 cup/92 g) | 20 g |
| Fruits and Vegetables (1 cup) | 0-1 g |
| Pizza (1 slice/107 g) | 12 g |
| Hamburger (Medium) | 20 g |
Meal planning strategies to increase protein intake
I do not recommend a 7 day list of what to eat in 3 daily meals. If you think you can maintain it for a longer period, that’s ok, I find it very difficult to maintain or sometimes lacks my enthusiasm for a set menu. Rather I like to enjoy having an all protein food list in front of me and choose a couple of them for any given meal based on my mood, taste or appetite. Make it from fresh ingredients if possible or warm up a ready protein meal to enjoy as long as you pick up your meal including the protein items.
Importance of meeting daily protein needs for optimal health
As discussed before, proteins are essentials for the formation and maintenance of the body’s structural framework. Depending on age, sex, activities one needs to consider the amount of proteins needed. Taking an appropriate amount of protein ensures optimal health at the stage of life. If someone is not taking enough protein, he or she may have signs of protein deficiency.
What are the Signs of Protein deficiency
- Hair, Nail, and Skin Problems: When your body is not getting enough protein, you could have brittle or thinning hair, dry and flaky skin, and deep ridges on your fingernails. Your diet is not the only possible cause though but it is something to consider
- Swelling: One of the most common signs that you’re not getting enough protein is swelling especially in your abdomen, legs, feet, and hands
- Feeling weak or hungry: since protein supplies energy and satisfies the appetite
- Getting sick often
- Mood changes or trouble thinking due to fluctuating blood sugar and protein’s effect on the brain’s neurotransmitters (which regulate mood)
- Muscle weakness and Fatigue: Research shows that just a week of lack of protein intake can affect the muscles responsible for your posture and movement, especially if you’re over 50. This means in no time you may lose muscle mass, strength, which makes you balance harder.
- Slow-Healing Injuries: Often people find they have slow healing of injuries. Research shows that people who are low in protein may find their cuts or injuries takes longer to heal.
- Getting Sick: You need protein to digest and absorb other nutrients that keep you healthy.
Conclusion
With so many healthy aspects related to proteins, one must keep an eye if he or she gets enough of it. Importance of meeting daily protein needs is paramount for an optimal health.