When it comes to essential nutrients your body needs, protein tops the list. From repairing muscles to strengthening immunity and even producing energy in the body, perhaps the key to keeping you strong lies in this nutrient.
Proteins are one of the most important molecules that keep our cells working properly. Proteins are made up of amino acids. The structure and function of our body depend on proteins. The regulation of the cells, tissues and organs of the body cannot occur without protein. Proteins play a role in almost every biological process and their functions are very diverse. The main functions of proteins in the body; to build, strengthen, repair and replace tissues. The body needs protein in order for muscle tissue to renew and develop itself.
Where to get it
When people eat foods containing amino acids, these amino acids allow the body to produce or synthesize proteins. If we do not consume certain amino acids, we cannot synthesize enough protein for our bodies to function properly. There are also nine essential amino acids that the human body does not produce, so these amino acids must come from the diet.
The nine amino acids that the human body cannot produce itself are: Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Foods containing these nine essential acids in roughly equal proportions are called complete proteins. Complete proteins; comes mainly from animal sources such as milk, meat and eggs.
Soy and quinoa are vegetable sources that we can call complete protein. Red beans, lentils, whole wheat rice and peanut butter also provide complete protein. Studies show that the body does not require the intake of all essential amino acids at every meal. Because amino acids from the last meal are used to produce complete protein. So the recommended nutrient is protein, but what we really need is amino acids.
How much protein to eat
According to the National Center for Health Statistics, on average we get protein (13 grams) at breakfast At dinner, we consume almost three times as much protein (38 grams).
So how much protein do we need daily? In fact, experts say it’s difficult to recommend exact amounts because it varies with age, gender, and weight. However, if we make a generalization, experts state that healthy adults need 0.75 grams of protein per body weight. For example, if you weigh 140 pounds, you should get about 105 grams of protein per day. The recent popularity of high-protein diets has led some people to overeat. But remember that excess protein consumption is not a solution to any problem
Think you can only get protein from animal foods? If your answer is yes, let’s say right away that you can also get protein from plant sources. Plants are as alive as animals in terms of cellular structure, so they have protein content. Legumes, in particular, are a rich plant source of protein. Let’s take a look at what different foods contain high protein…
Chickpeas
Whether you consume this delicious legume as a hummus or add it to your soup. Chickpeas are an excellent source of protein and fiber. In addition, chickpeas contain protein and fiber, as well as iron, zinc, vitamins and minerals.
Chia seeds
Chia seeds contain high amounts of fiber and protein. It also contains carbohydrates, but because it is high in fiber, it mixes slowly into the blood. Thus, a feeling of saturation occurs and allows you to stay full for a long time.
Potatoes
Although it has a bad reputation for nutritional value, a medium-sized potato contains 4 g. Contains protein. In addition, it meets about 20 percent of the daily potassium intake.
Salmon
We said that protein needs differ from person to person. In this regard, a 1.5-pound salmon fillet contains about 40 grams of protein. Salmon is also rich in metabolism-enhancing omega-3s.
Broccoli
Broccoli is not only a great source of fiber, but also an astonishing vegetable for its protein content. About 2 g in half a glass of cooked broccoli. protein is present.
Cottage cheese
Cottage cheese is at the top of many experts’ protein recommendations. That’s because there are 14 grams of protein in just half a cup of cottage cheese.
Almond is good for cramps
Almond; Besides containing a high amount of protein, it is also very rich in vitamin C. This positively affects the health of your skin and hair. In addition, almonds provide 61 percent of the recommended daily intake of magnesium; this can help reduce sugar cravings, soothe PMS-related cramps, improve bone health, and relieve muscle pain and spasms.
Quinoa gives energy
Quinoa is known to contain higher quality and higher protein compared to grains such as rice and wheat. Cooked quinoa contains about 8 grams of protein per cup, according to the nutrient database. It is also one of the few excellent proteins for vegetarians. So it contains all nine essential amino acids that your body needs. Therefore, it will give you energy for lifting weights and long meetings.
Pumpkin seeds keep you full
A handful of pumpkin seeds contains approximately 5 grams of protein, and this amount provides 10 percent of the daily protein requirement. creates. Pumpkin seeds, like other high-protein foods, can keep you full for a long time. Pumpkin seeds are a storehouse of fiber, minerals and magnesium. It is a mineral that relaxes the muscles and helps to open the air waves. So you can breathe easier. Animal studies indicate that magnesium deficiency causes adverse effects on histamine levels.
Doc. Dr. Halit Yerebakan
