HOW MUCH PROTEIN IS NEEDED
IMPORTANCE OF PROTEIN IN OUR BODY
Protein is essential for good health.
Protein is needed because it provides the building blocks of the body, and not just for muscle. Every cell, from bone to skin to hair need protein for their growth.About 16 percent of the average person’s body weight is from protein. Protein is used primarily for growth, health, and body maintenance. Without protein you will not be able to stand also.
All of your hormones, antibodies, and other important substances are composed of protein.
Proteins are made up of different amino acids. While the body can create some amino acids on its own, there are many essential amino acids that can only come from food. You need a variety of amino acids for your body to function properly.
But the good news is that you don’t need to eat all of the amino acids at once. Your body can create complete proteins from the foods you eat throughout the day. You don’t need to take extra protein from outside.
What are the Healthy sources of protein?
Meat, fish, and eggs are good sources of essential amino acids if you are a non- vegetarian, but you can also get protein from plant sources like beans, soy, nuts, and some grains if you are a vegetarian.
HOW MUCH PROTEIN SHOULD WE NEED?
The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick.
One important thing: If you increase protein, then you should eat less of other things to keep your daily calorie intake steady. Otherwise it can affect your nutrition, for better or for worse. For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, is a healthy choice . But how healthy the choice is also depends on the total protein package.
I think you should not increase red meat, and certainly processed meat, to get protein
If you want to lose weight then a higher-protein diet is reasonable.
Exactly how much you need changes with age:
Babies need about 10 grams a day.School-age kids need 19-34 grams a day.Teenage boys need up to 52 grams a day.Teenage girls need 46 grams a day.Adult men need about 56 grams a day.Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding,
You should get at least 10% of your daily calories but not more than 35%, from protein, according to the Institute of Medicine.
Most nutritionists agree the best approach is to choose from a variety of protein sources.
If you want to lose weight then try to include protein with every meal. It will help you feel full longer. Spreading protein evenly across your meals is also good for your muscles, which is especially important as you get older and start to lose muscle mass.
PROTEIN IS ESSENTIAL BUT TOO MUCH PROTEIN IS NOT GOOD