What are proteins?
Scientifically, proteins are defined to be large biomolecules often known as macromolecules, that consist of one or more long chains of amino acid residues. In this article, we will discuss why we need protein and sources of protein.
Why do we need proteins?
Proteins are macronutrients that are essential for building human muscle mass. One gram of protein contains approximately 4 calories. Protein constitutes up to about 15 percent of a person’s total body weight.
Composition of Proteins.
Chemically speaking, proteins are composed of the amino acids that are organic compounds of carbon, hydrogen, nitrogen, oxygen, and sulfur. Amino acids are credited to be the building blocks of proteins.
Types of proteins:
Proteins are classified into 3 types:
- fibrous
- globular
- membrane
All the 3 are important in their own ways, and have different sources.
Functions of proteins:
Proteins are required as they highly help in building up a better metabolism by providing structural support and by also being the enzymes, carriers, or hormones as per requirement by the human body.
How much protein do we need?
As per research, adults generally over 19 years of age require about 0.8 grams of protein for every kilogram of the weight of their body.
If for example, you weigh 70 kg then you would require 56 g of proteins on a daily basis.
Sources of proteins:
Good options of proteins are meat, poultry, seafood, grains and beans and dairy products.
A few are listed below:
Nuts and seeds:
Nuts, seeds when buttered are known to be one of the good sources of protein. They are also applauded as they turn out to be healthy monounsaturated fats. Nuts and seeds can be just put out anywhere and in any dish. Add them to your snacks or salads, or simply in yogurt and you will not be disappointed.
Fish:
Fish is one of the rich sources of protein. Also, they are considered an excellent source of a type of fat called omega-3 fats. This has proven to be helpful in reducing heart-related diseases. Good options of fish with omega-3 fats include the char, herring, mackerel, rainbow trout, and the salmon. If fish is chosen for regular consumption over other fast foods, then it will not be the wrong choice as it will prove to be good for your weight and your heart. The only thing to be remembered is to prepare the fish in a healthy way by baking, broiling, or grilling so that it is heart-healthy.
Preferring lean meats and skinless poultry:
When you choose beef for cooking, make sure you look for a well-trimmed eye of the round or sirloin or just some extra lean and ground beef.
If we talk about the section of pork, lean ham and the loin chops are always recommended as they are good pork choices and never disappoint.
In the case of chicken and turkey dishes, make sure to remove the skin from the chicken or turkey. In fact, this must be done to avoid fat consumption as the skin is a rich source of saturated fat. Also, a point to be noted is that white meat consists of less fat than dark meat.
While cooking, it is best to avoid immersing the meat or poultry cream, rich oil gravy, or butter as they consist of a high amount of fat. Instead, the best and most healthy option would be to try marinades made with a combination of lemon, garlic, yogurt, and herbs and spices. These are not only healthy but also delicious and lip-smacking.
A-Pro tip: Give a try to cooking methods involving less fat and more health-conscious ways like baking, grilling, roasting, and barbecuing.
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