protein - the essential food nutrient for healthy and fit body

Protein is said to the be the most essential macronutrient of human body, it not only helps to build the muscle mass of our body but also gives us energy as well as strength for our healthy daily life. But before that lets know about
. What is protein?
. What are the things we should know in general about protein?
. How does protein helps to give us a healthy life?
. Which are the best protein food?
. How much protein we should take every day?

. What is protein?
Protein are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc. and as enzymes and antibodies(helps remove foreign antigens). Protein is a macronutrient which help in building muscle mass. Our body require macronutrients to sustain life. Other macronutrients are fats and carbohydrates.

(to know about other macro and micro nutrients visit-

 . What are the things we should know in general about protein?
When protein is broken down in the body it helps to fuel the muscle mass, which helps in metabolism(the process by which our body converts food and drinks into energy). protein also helps the immune system stay strong.
Protein is composed of amino acids. Amino acids are the building blocks of protein and protein are the building blocks of muscle mass. Body needs twenty amino acids, as a biological machine it creates eleven itself but there are nine essential amino acids that the body cannot create and has to gain through the consumption of food.
Although most foods contains protein, some foods are richer in some of the essential amino acids than others. Therefore food needs to be combined so that the body receives all the amino acids it needs on a daily basis, so balanced diet is essential.

. How does protein helps to give us a healthy life?
Protein is the body's building block. All of our organ including the skin, muscles, hair and nails are built from protein. Many hormones are proteins, and the immune system, the digestive system and blood rely on protein to work correctly. Protein is therefore an essential part of our diet, vital to development and correct functioning of the body. Protein is particularly important for children and adolescent - as they grow and develop into adults protein are used to produce tissues.
  Note- If our diet contains no protein then our body will start to break down the muscles in order to produce protein it needs, our body is good at storing fats and some sugars but not good at storing proteins. It is therefore necessary to continually replace the protein that our body use.

. Which are the best protein food?
Although most food and drinks contain some protein, certain types of food are richer in protein than others.
- most meat and poultry are good source of protein.
- fish is also a very good source of protein
- one large egg contains 6 grams of protein
- dairy product are also good source of protein
- soy bean, different types of beans and tofu are also good source of vegetarian proteins
- almond, cashew, walnuts and pecan nuts are all relatively high in protein
- sunflower, pumpkin and flax seeds also contains protein
   other protein sources
- whole grain like whole wheat and wheat bran, oats and oat bran, barley and brown rice contain some amount of protein
- vegetables like asparagus, broccoli, cauliflower and avocado are good sources of proteins.
- protein supplements.

. How much protein we should take every day?
The amount of protein that we need is dependent in part on our age, weight and level of activity. Children and adolescent who are still growing and developing need proportionately more protein in their diets than adults. People with high levels of activity may need slightly more protein.

Little to know about
- If you are on diet and exercise then you may need some more amount of protein to know about how much protein you need, consult your trainer or nutritionist.
- When you eat a lot of protein you should drink more and more water to support your kidneys.
- Consuming protein can increase your weight without any exercise or activity.


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