Protein is essential for a healthy diet. Here are some tips.

Date:   6/22/2022 4:28:57 PM ( 29 mon ago)

When you focus on feeling good after eating a meal, helping create strong bones and powering up your immune system, protein needs to be on the plate. Although carbs and healthy fats are important supporting parts of your overall well-being. But, protein plays an essential role in your body, making it a priority is necessary. Studies show high-protein diets have numerous benefits, such as managing your weight, helping regulate blood sugar and increasing the body's ability to better absorb nutrients. There are some tips to help you understand the importance of protein in your diet.

What is Protein

If you speak to anyone about proper nutrition, you know about the word protein. While most people know it is essential for your body, they do not know what protein really is. Proteins are made of functions forming specific hormones and building certain proteins in your body. Therefore, when your body digests the protein you eat, the amino acids making up the protein are absorbed and used by your cells. Here are three categories that amino acids fall into:

1. Conditional amino acids are essential for protecting against illness and stress. 
2. Nonessential amino acids are the acids that your body can make. 
3. Essential amino acids are not made by the body. Therefore, you make them via your diet.

It does not matter if a person is a vegan or herbivore, getting all the essential amino acids is possible through your diet. Believe it or not, even fruit has protein, as long as you choose the right one. For example, you might even be surprised to find how much protein is in a banana.

What Are the Benefit of Protein

Most of the time, when you think about getting enough protein, you think about bodybuilders who are trying to bulk up their muscles. But, Protein is more than a tool for weightlifters. Protein plays numerous roles inside your body, like reducing high blood pressure, helping with injury recovery and boosting your immune system. On that note, it is crucial you include protein into your diet.

What is the Right Amount of Protein

Protein is important to consume, but that does not mean you should start eating copious amounts of it every day. The amount of protein needed depends on several factors such as your health status, weight and gender. Generally, healthy adults need .8 grams of protein for every kilogram of weight, around 55 grams per day for men and 45 grams per day for women, both of average weight. There are times that a person should increase their protein. For instance, when they are pregnant, lactating or when they have an injury to recover from.

What Are the Best Protein-Rich Foods

Protein is in many of the foods you already enjoy. While this macro is found in smaller portions in vegetables and rice, other foods pack a serious protein punch. 

Lean beef, salmon, chicken and lentils are all great protein sources. Chicken has 27 grams in a three-ounce serving; lean beef has 22 grams in a three-ounce serving. While lentils have 18 grams in one cup of cooked lentils, salmon has 18 grams in a three-ounce serving.

Eggs, peanut butter, pasta and cottage cheese are more foods to eat when increasing your protein intake. Cottage cheese has 12 grams of protein in a 1/2 cup. Peanut butter has six grams of protein in two tablespoons. At the same time, pasta has six grams of protein in one cooked cup. Eggs have seven grams of protein in one egg. 

What Are Easy To Eat on the GO

When you do not have time to slow down and cook a meal, be sure to eat protein-rich foods while you are running your errands. Food perfect for the challenge is beef jerky, Greek yogurt parfait, tuna roll-up, and trail mix. 

Now that you know why protein is an essential part of your daily diet, put these foods on your next grocery list. Whether for health or the other benefits, these amino acids are some of the important building blocks for your body.

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