Protein Rich Food


Proteins: Body’s Basic Building Blocks


Proteins are the basic building blocks of our muscles, bones, cartilage, skin, hair and virtually every other part, since each and every cell of our body contains protein and which repairs damaged cells and even makes new ones. They can also serve as a fuel source and the hemoglobin that carries oxygen in our blood is built from them. They are also needed to make hormones, enzymes as well as other chemicals.


Proteins are a macronutrient, which means that the body needs them in a relatively larger quantity for it to stay healthy, but unlike carbohydrates and fat, the body cannot store proteins and needs an external source for the same. The amount of proteins you need depends on many factors including age, sex, and level of physical activity. According to WHO (World Health Organization) the recommended daily intake is 0.75g per kg of lean body weight, i.e. 45g for an average 60kg healthy adult female and 56g for an average 75kg male. But each body is different and it is recommended to take expert advise first.


Also it is generally assumed that vegetables are not good protein foods, and only a non-vegetarian diet has the required and complete proteins. It is also a myth that sports and bodybuilding need much more proteins than others, the fact is that their need is only slightly higher, and a vegetarian diet works equally well. All it takes is the support of a nutritional expert. As long as one has a range of plant based foods the body will get the requisite proteins. The best vegetable sources of proteins are green leaf veggies, eggs, pulses (nuts, beans, seeds) and whole grains. And this is validated by medical and nutritional professionals including globally recognized ones like the American Dietetic Association.


Here are some protein rich foods that you could reach out for in order to ensure your body’s optimum nutrition


Tofu: 20 g per ½ cup


Soy Beans: 14 g per ½ cup cooked


Soy Milk: 6 to 10 g per cup


Most beans: 7-10 g per ½ cup cooked


Quinoa: a whole grain that contains all essential amino acids and provides 8 g per cup


Milk: 8 g per cup


Split peas: 8 g per ½ cup cooked


Egg (large): 6 g


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