How much protein do you need? आपको कितना प्रोटीन चाहिए? Amazing high protein foods

 Importance of protein for our body

Amazing high protein foods, my protein

Human body is truly a magnificent machine, all the cells that are present in our body contains protein. If you look at the structure of protein it is basically a chain of amino acids. Most vital role of protein in our diet is to aid our body in repairing and creating new cells.

Protein - What is the right amount that one needs

Protein is very vital nutritive element that one needs for the body. To name a few - protein strengthens your muscles and bones. And another important factor that protein plays is regarding fats in our body, it helps in removing excess fat from the body.

Amino acids

During the digestion process the body breaks down the protein foods into amino acids. For the good health our body needs good amount of amino acids. Amino acids are typically categorized in three groups: essential amino acids, non-essential amino acids, conditional amino acids.

ESSENTIAL AMINO ACIDS- Our body makes 100's of amino acids, but it can’t make nine of these essential amino acids that we need. We must acquire them from the food. 
These 9 essential amino acids are as follows: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

NONESSENTIAL AMINO ACIDS- Our bodies can produce these type of amino acids, getting it from the food we eat not required. Nonessential amino acids include are as follows: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

CONDITIONAL AMINO ACIDS- Conditional amino acids are not required but when we get sick or illness, stress then our body needs them.
Conditional amino acids are as follows: arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine.

Food Sources of amino acids

Amino acids are mainly found in animal sources like meat, milk, eggs and fish and also in plant food sources like beans, soy, legumes, nuts and also in some grains.

High protein diet- Why it is not for everyone

Protein plays a vital role in muscle strength, bone health as well as cell repairing and its generation. But that doesn't imply to eat a lot  of protein. High protein can cause negative effect on the body and can cause number of unwanted diseases. For that reason alone you need to understand how much amount of protein your actually require, its different for everyone. We see and know a lot of people that consume protein supplements or protein powders but many of these products have side effects which can further degrade your health instead of improving it. So if you are a regular person not a hardcore bodybuilder you actually don't need a lot of protein everyday.  Ingesting high amount of protein will put your health at risk as body will not be able to digest that high amount, you will put your body at risk and ultimately waste that extra protein amount because your body wont need it. High amount of protein  may deplete calcium in the body and if that happens you are inviting bone diseases like osteoporosis and other bone related issues.
Less carbohydrates and high protein diet may cause bad breath problem.

Recommended amount of protein

It varies from one person to another, your physical activity plays an important role in determining the protein amount you need daily. If you listen to the experts they will tell you that from the daily calories intake for a healthy adult its recommended between 10% to 35% from the total calories.
For example if a person is consuming 2500 calories than protein amount will be 500 calories or 20%.
Likewise a person who is 60 kg or 132 lbs. (pounds) will require 70g to 100g depending upon the lifestyle. Lets take another example if I'm a person that weighs 85kg or 187lbs (pounds) then my protein intake should be around 110g to 150g.

Amazing high protein foods that have amazing protein amount

Superfoods like almonds, cashews are amazing source of protein and should be included in your diet. Though you should avoid salted nuts. 6g of protein can be achieved from eating 20 almonds plus you will also get Vitamin E and essential dietary fiber.
Another amazing addition could be green peas! They are excellent source of protein, a cup of green peas equals to 9g protein plus vitamins like Vitamin A,K,C and high quality fiber and minerals.
Oats! I mean who doesn't like oats right? A good source of high protein plus soluble fiber that helps to lower cholesterol. 6g of protein from just a small cup of oats.
Another protein rich food is egg protein are excellent source for protein, typically protein in 1 egg is around 6g to 8g.
Other protein rich foods that can be added to your daily diet to give you the protein boost are chia seeds, avocado, fruits like bananas, guava, berries, broccoli, spinach, sweet potatoes etc.


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