Protein Rich Foods

Protein present in the food we consume, helps build essential as well as non-essential amino acids, that are used by the cells present in our body, to build new proteins, bone, hair and muscle repair, etc. Protein is also used by the body to build hormones, antibodies and the enzymes that help regulate the chemical reactions that take place in the body. Although food rich in proteins does not provide a high amount of energy, protein is very vital for the proper functioning of our body.

A preschooler requires about 22 grams of protein in a day, while an older child will require 28 grams of protein a day. Insufficient protein in the diet of the children can lead to stunted growth. An adult body requires about 50 to 60 grams of protein per day, depending on the body weight. This is about 225 grams or 8 ounces of meat per day. It is important to understand that it is not necessary to consume very large amount of protein-rich food and our diet should be balanced in every aspect.

Too much protein can prove harmful to the body. A diet high in protein can increase the risk of high cholesterol, as protein-rich food are also high in saturated fats, which in turn can lead to heart diseases. Excess protein also increases the strain on the liver and kidneys, as the excess will force the kidneys to work overtime. This stress could also lead to kidney failure. Some foods rich in protein are high in nucleic acid, which when broken down produces uric acid. Too much of uric acid can lead to a condition known as gout, wherein the joints in the body become inflamed, tender and hurt a lot during movement.

On the other hand, a protein deficiency can lead to growth problems. It can cause skin problems and generally make the individual look tired and unhealthy. Nutritionists recommend that 2 to 3 servings of dairy products should be consumed in a day, along with 2 to 3 servings of meat, fish, poultry products or pulses. They further advise that about 15% of our calorie intake should come from proteins.

Protein Rich Foods

There are two sources of protein in the body: animal source and vegetable source. While non-vegetarians can enjoy the benefits of attaining protein from both animal and vegetable sources, vegans have to rely on a protein-rich vegan diet to obtain their required amounts of protein. Let us have a look at both the sources of protein.

The most commonly known animal protein sources are:

• Eggs
• Meat (Beef, Lamb)
• Fish
• Poultry
• Caviar
• Lobster and crab meat

It is important that one does not resort to only meat as the only source of protein, as meat also contains a high level of saturated fat which is very harmful to the body. Substituting meat with fish or poultry is a better idea, as it is a healthier choice.

The good news for vegetarians is that meat and eggs are not the only sources of proteins one can consume. Dairy products and a whole lot of vegetables especially green, leafy vegetables like spinach, etc. are rich in protein. Thus, vegans have ample vegetarian protein-rich foods they can turn too. Let us have a look at them.

• Milk
• Soy Milk
• Cheese
• Cottage Cheese
• Tofu
• Yogurt
• Broccoli
• Asparagus
• Carrots
• Potato
• Avocados
• Artichokes
• Brussels Sprouts
• Lettuce
• Cabbage
• Cauliflower
• Celery
• Mushrooms
• Bananas
• Cup of cherries
• Dried apricots
• Dried prunes
• Peanut Butter
• Beans
• Lentils
• Whole grains like quinoa, barley, brown rice, oatmeal
• Nuts like almonds, peanuts, cashew nuts, pecans

Fruits are not very high in protein content, nevertheless, bananas and cherries have slightly higher content of protein as compared to other fruits. On the other hand, almost all vegetables are high in protein. Legumes and nuts are also good sources of protein, thus, a vegan should consume a variety of these foods to get the required amounts of protein in the diet.

The sound of eating healthy foods or foods high in protein, may not sound appetizing to your little one. Kids are not interested in the nutrition; they want something that satiates their taste buds. However, protein is highly essential for their growth and development, which is why it is important to incorporate it in their daily diet. There are several interesting dishes which are high in protein and yummy as well. Try them out! Nevertheless, do not stuff your child with cheese burgers and pizzas, just because cheese is high in protein. You will have to fight the next big problem: obesity!

Protein sources can be very tricky and at times misleading. If you eat too much meat or cheese, your body's protein requirement is met, however, other problems like high cholesterol levels and weight gain arise. So, moderation is the key. Eat a healthy, well-balanced diet. Don't eat too much of anything because it is high in one nutrient. Check the overall pros and cons. If you are still confused, then the best thing to do will be to contact your health care provider or a nutritionist. He/ She will be able to evaluate as how much of protein is ideal for you based on your weight and age.