Best Sources of Protein to Include in Your Daily Diet

Protein is crucial for the human body to function properly and is one of the most important parts of our being. This is especially significant during childhood and adolescence. Proteins are known to contribute to muscle strength and development, a healthy immune system and also helps in the movement of oxygen and nutrients. On the other hand, proteins provide an alternative source of energy when fats and carbohydrates are insufficient. It is because of this reason that adding different sources of protein in our daily diet is crucial for optimal health and proper functioning of our body systems. For best insights on this, follow DocTube. 

Proteins are essential molecules that are made up of smaller units of molecules known as amino acids and these are involved in different biological processes and bodily functions. Fats, carbohydrates and proteins are the main macronutrients the human body needs for sustaining itself. Proteins provide structure to our organs and tissues and act as the main structure that holds everything together (Phillips, S.M., Fulgoni III, V.L., Heaney, R.P., Nicklas, T.A., Slavin, J.L. and Weaver, C.M., 2015. Commonly consumed protein foods contribute to nutrient intake, diet quality, and nutrient adequacy. The American journal of clinical nutrition, 101(6), pp.1346S-1352S). For example, collagen is a protein that gives elasticity and strength to your skin, bones and tendons. They are also responsible for boosting different chemical reactions in our bodies. They facilitate and speed up vital chemical reactions as they act as enzymes. 

Benefits of Protein Rich Food

Proteins help to increase muscle mass while promoting muscle growth during strength training

• High protein intake boosts your metabolism while helping you burn more calories throughout the day (Singh, J., Rastogi, A., Kundu, D., Das, M. and Banerjee, R., 2018. A New Perspective on Fermented Protein Rich Food and Its Health Benefits. Principles and Applications of Fermentation Technology, pp.417-436)

• Including sources of protein regularly in diet also helps to lower systolic and diastolic blood pressure 

• Protein rich food options can also help reduce triglycerides and bad cholesterol. 

• Protein is imperative in the reconstruction and maintenance of healthy skin cells (Smith, M.M. and Melrose, J., 2015. Proteoglycans in normal and healing skin. Advances in wound care, 4(3), pp.152-173)

• Eating an adequate amount of protein rich food items supports hair strength and thickness while also reducing the risk of hair breakage and encouraging healthy hair growth.

• Protein intake is crucial for a healthy bone structure. It contributes to regulation of calcium, which is in turn important for optimal bone health. 

• Protein rich food items help in the regulation of blood sugar levels (Boden, G., Sargrad, K., Homko, C., Mozzoli, M. and Stein, T.P., 2005. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Annals of internal medicine, 142(6), pp.403-411)

• Numerous hormones involved in regulating metabolism and appetite are constituted of proteins. It is because of this reason that including different sources of protein is crucial for producing and maintaining a healthy hormonal balance.

Best Sources of Protein

Dairy products

Milk, yogurt and cheese are some of the best veg protein sources. Milk is considered to be a powerhouse of vitamins and minerals like riboflavin, calcium and phosphorus and these are crucial to keep our bones and teeth healthy and strong (Rybak, O., 2014. The role of milk proteins in the structure formation of dairy products. Ukrainian food journal, (3, Issue 3), pp.350-360). Lactose-intolerant people have the option of choosing from a wide variety of lactose-free products such as lactose-free milk, yogurt and cheese.

Peanuts

Peanut and peanut butter are other important veg protein sources. They contain a high amount of proteins and nutrients like folate, magnesium and Vitamin E. It is more filling and helps in reducing blood sugar level spikes.

Almonds

Almonds are classic plant-based sources of protein.Having them each morning or adding them to salads has many benefits as they have a high amount of essential nutrients like magnesium, fiber, Vitamin E and manganese (Richardson, D.P., Astrup, A., Cocaul, A. and Ellis, P., 2009. The nutritional and health benefits of almonds: a healthy food choice. Food Sci. Technol. Bull. Funct. Foods, 6, pp.41-50). Other healthy nuts like cashews and pistachios may also be added to the daily diet.

Eggs

Eggs are low-calorie, low-carbohydrate and low-cost sources of protein. The egg whites are packed with proteins while the yolk contains vital Vitamins, Omega-3 fatty acids, choline and minerals needed to produce energy and keep the immune system healthy.

Chicken

Chicken is a healthy red meat substitute as it contains a high amount of protein that helps to promote bone density while building stronger muscles. It also contains Vitamin B12, iron, zinc, tryptophan and choline.

Lentils

Lentils are other best sources of protein. They are rich in dietary fiber and help to promote a healthy digestive system (Khazaei, H., Subedi, M., Nickerson, M., Martínez-Villaluenga, C., Frias, J. and Vandenberg, A., 2019. Seed protein of lentils: Current status, progress, and food applications. Foods, 8(9), p.391). Having a diet with less protein may lead to edema or swelling because of weak muscle tone or fluid retention. In addition, protein deficiency makes a person at a higher risk of bone fractures, osteoporosis and stunted growth in children.