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PROTEIN RICH FOOD

WRITTEN BY DR. MUKESH KUSHWAHA


ARTICLE HIGHLIGHTS


GENERAL OVERVIEW ABOUT PROTEIN


PROTEIN RICH FOODS


ESTIMATED VALUE FOR PROTEIN INTAKE


ADVERSE EFFECT OF CONSUMING TOO MUCH PROTEINS

 

GENERAL OVERVIEW ABOUT PROTEIN:

Proteins are the building blocks of our body, it helps in repairing and building muscles, skin, blood cells and even bones. Proteins are the key component of

:-ANTIBODIES > that protect us from disease

:- HORMONES > hormones serves as messengers, controlling and coordinating activities throughout our body.

:- ENZYMES > that controls chemical activity of our body.

 

There are 20 different types of amino acids which makes up the different types of proteins, they varies in functions, shape and size.

There are variety of classifications of proteins, in which ESSENTIAL and NON-ESSENTIALS PROTEINS are one of them.

ESSENTIAL PROTEINS:- essential amino acids can’t made by our body that’s why we must take it in our diet.

NON- ESSENTIAL PROTEINS:- our body can produce these proteins, so it is not necessary to consume it in diet.

Other classification is COMPLETE PROTEINS OR 1ST CLASS PROTEIN (in which all the essential and non-essential proteins are present) and INCOMPLETE PROTEINS 2ND CLASS PROTEIN (they lacks some essential as well as non-essential proteins).

 

PROTEIN RICH FOODS / FOODS WHICH ARE RICH IN PROTEINS:-

Typically Animal proteins are considered as complete proteins and plant protein are considered as incomplete proteins.

  1. Turkey Breast / Chicken Breast: – chicken and turkey both are most popular protein-rich food.

According to the USDA (U.S department of Agriculture) database a dark roasted turkey which is about 85 grams in weight contains 23.55 grams of protein, 173 calories, 5.13 grams of fat, and no carbohydrates (0 grams). Turkey also contains vitamin B-6, vitamin B-12, selenium, Zinc.

Turkey meats also contains AMINO ACIDS TRYPTOPHAN, and this Tryptophan can make people sleepy in large enough amounts, but it does not have enough amount to cause sleepiness. This Tryptophan helps to support healthy levels of serotonin in our body, which enhances alertness and good mood.

A whole single chicken breast with skin which is about 85 grams or 3 ounce in weight contains approximately 55 grams of protein, 14 grams of fat, 366 calories, 132 milligrams of Na (sodium), 4 grams of saturated fat and 0 grams of carbohydrate.

In comparison of turkey breast and chicken breast, chicken breast contains more proteins.

 

2. Fish (tuna, salmon, halibut):– the exact protein content of fish depends on the species of the fish. The protein content in fishes i.e. Tuna, Salmon, Halibut, Swordfish, Tilapia and Cod contains 16 to 26 grams of proteins in weight about 3 ounce of fish.

Pink salmon contains 22 grams of proteins, in a fish about 85 gram. While 85 grams of tuna contains approx. 26 grams protein.

Fishes are good source of omega-3 fatty acids, two omega-3 fatty acids found in fishes I.e. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega-3 fatty acids founds in all kinds of fishes.

Omega-3 fatty acids helps in maintain a healthy heart by lowering blood pressure and reducing the risk of heart attack and strokes. It decreases the risk of depression, Alzheimer’s Disease, dementia, and diabetes.

Omega-3 also reduces risk of arthritis & prevent inflammation.

 

3. Cheese:– There are over 300 variety of cheese worldwide & cheese contains proteins, calcium, phosphorus, zinc, vitamin-A, vitamin B-12.

Cheese and dental health:-

Problems with our teeth starts after plaque formation, which creates an acidic environment around tooth, which leads to breakdown of enamel (and this enamel is outermost covering of tooth and hardest substance present in human body.) Which may further progress to dental caries, through which peri-apical infections can be spread. If there is too much acids continuously attacking on the teeth, then dental problems can be developed.

The cheese can help to protect your teeth by its nutrients

A]. The main protein found in cheese is CASEIN. The combination of casein protein, phosphorus and calcium may actually help put minerals back into teeth.

B]. Consuming cheese also stimulates salivation, which help to reduce dental problems.

 

4. Lean beef and Veal:- The protein content in lean beef ranges from 26-27%. 100 grams of beef contains approx. 26 gram protein, calories 217, fat 11 gram, fibers 0 gram.

Beef also contains:

A.] Vitamin B12:- helps in formation of blood and normal functioning of nervous system.

B.] VITAMIN B6 (pyridoxine):- it helps in normal functioning of enzymes & co-enzymes, it plays critical role in regulation of GLYCOGEN (stored carbohydrates) metabolism.

C.] Zinc:- which is important for normal body growth and maintain healthy immune system.

D.] Iron:- which helps in formation of hemoglobin.

E.] Niacin (vitamin-B3):- supports energy production and metabolism.

F.] Phosphorus:- helps in formation of bone and teeth.

G.] Selenium:- it protects cell from damage.

H.] Riboflavin:- helps in conversion food into energy.

I.] Choline:- helps in development of nervous system.

 

5. Pork loin:– it is most commonly used red meat worldwide but its consumption is forbidden in some religion like ISLAM and JUDAISM.

A piece of 85 gram of beef loin contains 25 gram protein, calories 166 grams, fat 6 gram, sodium 73 mg, potassium 319 mg,  it also contains zinc, iron, selenium, riboflavin, niacin, phosphorus, cholesterol.

 

6. Tofu:– tofu is a food made of condensed soy milk that is pressed into solid white blocks.

100 gram of tofu contains, 8 grams proteins, fat 4 grams, fiber 1 gram. And it also contains manganese, calcium, selenium, copper, iron, zinc, phosphorus.

 

 

7. Beans of all kinds:– soybeans also known as edamame contains highest amount of protein amongst all beans. It contains almost all essential proteins.

Other beans like adzuki beans, split peas, pinto beans, black beans, lima beans also contains large amount of proteins and minerals, calories.

Dry beans also contains polyphenols which has lots of health benefits.

 

8. Egg whites:– an egg white of average size contains protein 4 grams, sodium 55 mg, 17 calories, 1.3 mg folate, 6 microgram selenium, 2 mg calcium, 3 mg magnesium, 4 mg phosphorus, 53 mg potassium. It also contains some other minerals.

 

9. Yogurt & milk:– Yogurt is a rich source of protein, 245 grams of yogurt contains about 8.5 grams of protein. Two types of protein found in yogurt the first one is WHEY PROTEIN which is water soluble, and the second one is CASEIN which is insoluble in water.

 

Casein scores about 80% of all the amount of protein found in yogurt, and whey protein scores about 20%.

Casein increases the absorption of minerals and reduces the blood pressure.

While whey protein helps in weight loss.

yogurt contains large amount of PROBIOTICS.

 

100 grams of milk contains about 3.2 grams of protein. Casein and whey protein both are found in milk.

Milk also contains variety of vitamin and minerals like vit-A, vit-D, vit-B12, calcium, potassium, riboflavin, niacin.

 

10. Nuts and seeds:- nuts and seeds are very rich source of protein, antioxidant, energy, vitamins, minerals, and omega-3 fatty acids.

85 grams of nuts contains about 6 grams of protein & 165 calorie.

Some examples of nuts which are rich in proteins as well as other minerals and vitamins, e.g. – Almonds, Brazil nuts, Cashew nut, Chestnuts, Poppy seeds, peanuts, pine nuts, pumpkin seeds, sunflower seeds.

Nuts contain mono-unsaturated fatty acid (MUFA) such as oleic and palmitoleic acid. These MUFA helps in decrease “LDL” or “bad cholesterol” and increase “HDL” or “good cholesterol” in the blood.

Nuts and seeds also contains “polyphenolic flavonoid antioxidants” such as carotenes, resveratrol, lutein, cryptoxanthin etc. these compounds protects us from cancer, Alzheimer’s disease, viral and fungal infections.

It also contains vitamin-E and B-complex.

 

ESTIMATED VALUE FOR PROTEIN INTAKE:-

RDA or recommended dietary allowance:- RDA is the amount of protein needed to maintain the health of 97 to 98 percent of individuals in groups according to age and gender.

THE Dietary Reference Intake (DRI) is 0.8 gram of protein per Kg of body weight or 0.36 gram per pound of body weight, this is for normal adults on the basis of daily requirements.

While Ethletics will require about 0.5 gram of protein per pound of body weight on the basis of daily requirements.

This amount is to:-

A. 56 grams of protein per day for average man.

B. 46 grams of protein per day for average women.

 

You need to consume protein on the daily basis; it can be used as in your daily regular activity or it can be stored as fat if more intake.

Many people believes that eating more proteins can build more muscles since it need to build muscles, but consider this 1 pound of our body muscles in one week only need an extra of 14 grams protein per pound.( it is extra than regular intake)

 

ADVERSE EFFECT OF CONSUMING TOO MUCH PROTEINS:-

As it is very important to take proteins in daily diet but it has also some bad effect on our body if we consumes too much proteins, these effects are Dehydration, osteoporosis, renal function problems.

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Mukesh Kushwaha is a young Blogger from India. He is a doctor and he is also very passionate about Blogging. His interested areas are HEALTH & FITNESS, and EDUCATION.

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19 Comments

  1. मज़ा आ गया पढ़ के , मेरे मुंह मे पानी भी आ गया सर चिकन के बारे में पढ़ कर ,,,,,,,,,

  2. Hey myself RODION , and I’m from rusia …. I read this article And realize, it’s really a very interesting and informative article…. I get exactly what I want about protein and our body….

    I would like to thank dr. Mukesh
    And also my friend pavlo, who sent me a link of this article

  3. हिंदी प्लीज , सर क्या आप इसको हिंदी में भी लिख कर पोस्ट करेंगे , क्योंकि सर मुझे इंग्लिश ज्यादा समझ नई आता

    1. इंतेज़ार कीजिये ।।बहुत जल्द हिंदी रूपान्तरण में भी

  4. सर जी हिंदी में भी ये वाला , पोस्ट आप अपलोड करेंगे क्या….?
    क्योंकि सर इंग्लिश थोड़ा तंग है अपनी , तो मुझे ज्यादा समझ नहीं आया , पर इतना समझ आया की प्रोटीन किस्मे ज्यादा मिलता है , पर मैं इस पोस्ट को पूरा समझना चाहती हूँ।

  5. Such a very informative article,
    I think it is the only article in which I got All information about , PROTEIN RICH FOOD.

    THANK YOU DR. MUKESH

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