In contrast to carbohydrates, fat, and other comparable micronutrients, protein has an almost perfect reputation and you hardly ever hear anything negative about it. We are frequently advised to focus on consuming adequate amounts of protein because it is held in such high regard. Although the majority of people identify protein with animal products, the truth is that many vegetarian options are also incredibly high in protein. We are frequently told to make sure we are getting enough protein because this fantastic macronutrient has so many positive health effects.
What is Protein?
Protein can be compared as a long string of pearls. The pearls on the strand are all amino acids. A portion of the string of amino acids is broken down into individual amino acids during protein digestion. So, if we take a collection of amino acids and combine them, we produce protein.
Each amino acid has a unique function and is capable of incredible feats. For instance, the amino acid phenylalanine transforms into dopamine, a neurotransmitter that makes us feel good. Amino acids come in two varieties: essential and non-essential.
Now, just because something is non-essential doesn't mean we don't need it; it just means we can make it from the necessary amino acids. They are referred to as necessary because we must obtain them through eating, while we can produce the non-essential portions ourselves.
For a number of reasons, the body needs protein, and without it, muscle tissue would break down to provide the necessary amino acids.
The capacity of proteins to repair and increase muscle mass is their most significant quality. Additionally, it produces neurotransmitters that carry signals throughout the body, including serotonin, dopamine, and melatonin. Additionally, it contributes to the production of enzymes, hormones, and antibodies.
Always make sure you are consuming adequate amounts of protein—not too much, though. The World Health Organization (WHO) recommends consuming at least.13g/lb of protein per pound of bodyweight per day to maintain health and prevent muscle atrophy.
30g/lb is the standard recommendation for daily protein intake. Your personal range, however, is based on a number of variables, including age, goals, the frequency, kind, and duration of your physical exercise.
For instance, the protein needs of senior adults are a little greater than the WHO's average intake recommended. The safe range, however, is between.2g/ and.8g/lb.
The liver will experience unnecessary stress if you go over.8g/lb. One byproduct of the body's protein metabolism is ammonia, which is converted into excretable urea. The liver will experience enormous pressure if it is overloaded with protein, thus this should never happen.
The most often used sources of protein are meat, fish, and eggs. Animals can retain poisons in their fat, so always make sure the food you eat is of the highest quality and is organic.
However, you can get the needed amounts of protein from plant sources as well, and these are the 10 richest sources, which have more protein than eggs. An egg of 50g has 6g protein, and these foods have more protein per 50g:
Chlorella
Chlorella is an algae used to help with heavy metal detoxification. As
little as 50 grams of chlorella provide up to 29 grams of protein. It is
also loaded with calcium, iron, magnesium, and vitamin A.
Dulse
There are 16g of protein per 50g. This sea vegetable is also high in
potassium, iodine, and fiber. Add it to salads, in soups, or wraps.
Almond Butter
Has 10g of protein per 50g. It is also a good source of healthy fats,
biotin, vitamin E, and manganese. Great to add to smoothies.
Flax Seeds
Flax seeds contain 9g of protein per 50g. and are also rich in fiber and
omega-3s, which soothe inflammation. Always use fresh flax seeds, to
preserve the oils, and ground them. Add them to smoothies or use them as
an egg substitute.
Cacao Nibs
Cacao nibs have 7g of protein per 50g. Cacao is not the same as cocoa,
as it contains the living enzymes intact, so it helps digestion. Also,
it is rich in calcium, fiber, and magnesium.
Hemp Hearts
These contain 16g of protein per 50g. and are also abundant in omega-3
fat, Sprinkle them on your salads, or add them to smoothies.
Nutritional Yeast
50 grams of protein offer staggering 25 grams of protein. Also known as
Noosh, nutritional yeast is also packed with vitamin B-12.
Spirulina
There is 28g of protein per 50g. This superfood and algae detoxifies the
body and eliminates heavy metals, and is also high in B vitamins,
potassium, vitamin K, magnesium.
Tahini
It is actually roasted and crushed sesame seeds, and 50g. contain 10g of
protein. These seeds have potent anti-inflammatory properties and are
abundant in vitamins and minerals such as manganese, magnesium, and
zinc.
Combine it with steamed veggies like broccoli and cauliflower, and enjoy!
Pumpkin Seeds
50g. of these seeds contain 8g of protein. They also destroy parasites
and are high in magnesium. You can add them to salads or eat them as a
snack.