Proteins are biological macromolecules that are essential for the build up of a living organism . Proteins are large molecules formed by the union of smaller building blocks called amino acids made up of carbon, nitrogen and hydrogen . there are 20 different amino acids represented by triplet codons in the genetic code those are (the standard amino acids) there are (the non standard amino acids) that contribute in the formation of important bacterial proteins. A protein is a chain of amino acids put together in a specific sequence to form what is called a polypeptide that contains about 20 -30 amino acids bound together by peptide bonds and those polypeptides bind to each other in specific configurations to form the different protein types used all over the body.
Amino acids are divided into (non essential amino acids) that you can build up from scratch on your own and (essential amino acids) that your body can’t synthesize de novo so you need to get them from other sources either plant or animal and include them in your diet there are 9 amino acids we cannot synthesize which are extremely essential and cannot be dispensed those are phenylalanine, valine, threonine, tryptophan, methionine, isoleucine, lysine and histidine.
Proteins are essential parts of any living being making up 15% of a persons weight they not only form actin and myosin to build and control the action of the muscles and the cytoskeleton of the body but also form fibers like collagen and elastin that make your hair and nails and connective tissue stronger and elastic they provide kinetic proteins as well like kinesin and dynein that aid in the motility of single celled organisms and sperms they also form different enzymes that are important for metabolizing the chemical processes inside the body and are of a vital role in food metabolism and manipulating DNA process as replication and repair. They too have a signaling role within the cells through the different types of hormones made up of proteins like insulin that helps regulate your sugar levels or act as receptors on the surface of cells to receive signals from different binding ligands .another very important role for proteins is the formation of antibodies by the immune system that attacks the different foreign antigens to protect the body against harm.
It can be used as a transporting carrier molecule like the different globulins in the body for example hemoglobin carrying oxygen supply to different body organs through the circulation by having an affinity to it that keeps them bound together and its counterpart in muscles myoglobin . other proteins in your blood like albumin help regulate the osmotic pressure between your vessels and extracellular fluid while also carrying important molecules around the body.
Where can we get proteins into our diets? as logical as it sounds from eating proteins different animal and plant sources of protein that contain all sorts of amino acids are present in nature and when introduced into our diet the body digests it by different proteolytic enzymes called (proteases) to get to its essence which are all the different sorts of amino acids for the body to utilize in its array of functions especially the build up of your muscles. another portion of this protein is converted into glucose in cases of starvation through a process called gluconeogenesis and that is when the body has depleted its glycogen stores so it resorts to proteins to turn them into fuel which is not an ideal situation as it breaks up your muscles and makes you weak but it keeps you going till the introduction of carbohydrates that can be used as fuel and stored as glycogen for later to burn in times of need.
It is recommended that 10 to 30 % of your daily caloric intake come from protein and Each protein gram contains 4 calories. the intake recommendations differ depending on sex , age and level of physical activity . To estimate how much protein you need in your diet you estimate your body weight and multiply it by .8 grams of protein to get your daily requirements .(around 56 grams for an average sized man and 46 grams for an average sized woman ) you may consider increasing your intake in times of increased physical activity and strenuous training to help make your muscles stronger capable of enduring the increased work load and to compensate for the fat loss . After knowing all those great things about proteins comes a very important question where can I get the most amount of it in my diet ? Well many ingredients come to mind when we think about protein we mostly think chicken or beef but there is a whole wide variety of natural foods that you can add to your diet that are packed full of protein and other much needed nutrients.
1. Beef
A great barbecue recipe: a perfectly seared steak or even a burger are packed with protein 26 grams that’s 52% of your daily recommendations but not only protein it is a great source of iron and zinc and vitamins like niacin and vitamin b 12 so next time you order that steak don’t feel guilty about it.
2. Chicken breasts
If you need a great amount of protein in something that’s low in calories and doesn’t have a lot of fats in it chicken breast is your friend as it is mostly sold boneless and skinless it is pure protein you can make chicken noodle soup , you can broil them , bake them if you’re looking for a healthy meal it’s best not to fry them and maybe with a side of colorful vegetables that’s a wonderful nutritious meal.
Chicken breasts have 31 grams of protein which equals 62% of your daily recommendations it has low calories 165/100 gram and full of vitamin b6 and low on fats and cholesterol so it’s perfect if you’re trying to lose fat and build up your muscles.
3. Tuna
Seafood is very flavorful and definitely nutritious and if you’re in need of proteins then tuna is the fish to eat it is full packed with 28 grams of protein = 56% of your daily recommendations and the best thing about it is that it’s very low in fat content and rich in omega 3 which is great for your heart it also has low calories 132 /100 grams and a great source of potassium and vitamins.
4. Nuts
A bag of mixed toasty warm nuts with a sprinkle of salt on top is the best snack to have your body will thank you later for it .with a great amount of protein 20 grams which equals 40% of your daily recommendations and great amount of potassium and sodium and healthy fats for your brain. a handful of nuts can boast your memory and increase your concentration so it’s great for your grandparents and students during exam seasons.
5. Eggs
Who doesn’t love an egg in their breakfast a sunny side up or scrambled even an omelet can totally change your morning. eggs are fully packed with good nutrients for your body it has 13 grams of protein which is 26%of your daily recommendations not only proteins it’s full of vitamins and minerals and good fats the best things about it is it contains low calories 155 / 100 grams so it is a great option for breakfast. the only thing that makes eggs not suitable for everyone is that its cholesterol content is high so it is not recommended for patients with atherosclerosis and heart conditions otherwise it is a very great source of protein to always consider.
6. Lentils
The go to for vegetarian it is a superfood that has huge benefits and tastes delicious in a soup or salad even just on their own. they contain 9 grams of protein which is 18% of your daily recommendations it’s also full of fibers to help your digestive system process food faster and keep your gut healthy it is very low on calories as well with 116 calories/100 gram so they’re easy to cook and also nutritious.
7. Cottage cheese
For every cheese lover out there on a diet no worries cottage cheese has you covered you can have it on toast or in fabulous cheese cake. cottage cheese is the best cheese when it comes to protein with 11 grams giving you 22% of your daily recommendations it is also not so high on fat and low on calories with 98 calories /100 grams so unless you are lactose intolerant or hate cheese , cottage cheese is a great addition to your diet.
8. Soy
Soy beans on rice, tofu ,soy bean curry or even soy bean falafel are great recipes with even greater nutritional values with 36 grams of protein 72% of your daily recommendations and a great amount of fibers , potassium , magnesium, with the benefits of omega 3 fatty acids is what makes them widely used .if you’re lactose intolerant soy milk is a great replacement to cow’s milk.
9. Greek yogurt
A healthy light and nutritious snack that is outstanding for your health benefits with more protein content than normal yogurt 10 grams of protein that’s 20%of your daily recommendations and it is an outstanding source of calcium and vitamins and very low on calories containing only 59 calories /100 grams and immensely good for your gut microbiome. so next time you’re looking for something light to eat a cup of Greek yogurt with some fruit on top is full of health and taste.
10. Salmon
Another fish that is packed with flavor and nutrients, very suitable for a healthy diet just put them in the oven with some lemons and it will be done in less than 10 minutes it is a terrific source of protein with 20 grams equal to 40% of your daily recommendations and it’s full of omega 3 , vitamin b6 and magnesium with low calories of 120/100 grams so it is particularly healthy for people with heart disease and hyperlipidemia.
11. Turkey breast
Thanksgiving time is full of great food but if you are on a diet you might not enjoy all that food but turkey is definitely not a bad option for you it is very nutritious even more than chicken with its lower fat content it can provide you with a great amount of protein 29 grams or 58 % of your daily recommendations the best thing about it is that it contains tryptophan that is known to boost your serotonin levels and promote your mood and alertness.
12. Pumpkin seeds
A handful of roasted pumpkin seeds can give you great satisfaction and nourishment with a very generous content of protein 19 grams that about 38% of your daily recommendations and a whole lot of iron and magnesium that help you maintain your blood vessels health.
13. Broccoli
Mother’s know best they say eat your broccoli since they know how nutritious it is with a very small amount of calories 34/100 grams you get quite an amount of protein 2.8 grams equal to 5% of your daily requirements and a whole load of vitamins c and potassium and calcium so it is indeed every healthy ingredient to consider more.
14. Spinach
Another great vegetable that has a huge nutritional value that you should consider eating more of it has a decent amount of protein 2.9 grams which equals 5% of your daily recommendations it also has a lot of fibers and vitamins and folate that are essential for your health.
15. Milk proteins
Milk is a very important source of protein having 3.4 grams which equals 6 % of your daily recommendations it is a great source of calcium , phosphorus and vitamin d . When it is transformed into cheese it produces two types of protein casein and whey which are the mot popular ingredients of protein powder that are used by athletes for making protein shakes they are both very nutritious the main difference between them is that casein has a slower absorption rate so it’s great around bed time to get full benefit from it while whey is absorbed faster so it’s better around workout times and it contains slightly more amino acids.
There are other forms of protein powders that contain mixed plant proteins like pea and rice and hemp that could be used as an alternative to milk protiens.