Proteins are a class of nitrogenous organic compounds (carbon, hydrogen, oxygen and nitrogen) which are made up of amino acids joined by peptide bonds. They are also known as the ‘building blocks of life’. Apart from providing strength to muscles, there are lot of functions that are possible only with the help of protein such as structural support in tissue, helps in biochemical reactions, facilitate nutrient transport among cells, regulate growth, increased metabolism and defending against pathogens.
According to a survey of 2017, 73% Indians are failed to fulfill their daily requirement of protein and around 90% of population does not even know that how much protein they should consume per day to fulfill the protein requirement in the body.
In this article, we will go deeper into the importance of Wellhealthorganic.com:Vegetarian Protein Sources, why we should consume it, and how it helps in keeping various diseases or health issues stay away from us? In the end, this article will also guide you about the daily consummation and calculation of protein.
Why do we need Proteins?
Muscle Growth- Proteins are very necessary for the growing body as it helps in muscle growth, increased strength and stamina of an individual.
Metabolism Booster- Protein is very helpful when you want to lose your weight as it boosts metabolism and build muscle mass which results in fat burning.
Immunity Boost- You should take protein on a daily basis as regular intake of protein effects the production of hemoglobin, immunoglobulin and enzymes which will help you to boost your immunity. It will also help in the recovery and tissue repairs.
Aging Support- Proteins helps in strengthening the collagen which eventually results in decrease of age related issues like fine lines. Moreover, it will be very beneficial for maintaining joint health over time.
Effects of Protein Deficiency
Protein deficiency can cause many health problems in your body. Some of them are:
- Growth and Muscle Impact- The deficiency of protein in your body can cause lack of growth and muscle loss.
- Poor Wound Healing- Inadequate protein in your body can lead to lack of collagen production which eventually leads to the poor wound healing capacity.
- Nutritional Diseases- Many protein based nutritional diseases are found in children like Kwashiorkor and Marasmus.
- Sarcopenia- This is another health issue that can be caused by the lack of protein in your body. In this condition, a person loose skeletal muscle, mass and strength.
- Protein Energy Malnutrition- Protein Energy Malnutrition (PEM) is common in India which significantly affects Child health. It includes conditions like high rates of stunning, wasting and underweight conditions.
How much Protein do Indians Need?
The daily requirement of protein in Indians is 0.8 to 1g of protein per kg body weight. It simply means that a person who has 60 kg body weight, he should be taking about 60 grams of protein in his daily diet.
ICMR 2020 Guidelines Common Vegetarian Protein Sources in Indian Households
- Legumes: Beans, Lentils, and Peas
Legumes are the most important source of protein. They are the powerhouse of protein, fiber and various nutrients.
| Item | Protein content (per 100 kg) | Calories (per 100g) | Fiber Content (per 100g) | Important Micronutrients |
|---|---|---|---|---|
| Kidney Beans | 809g | 127 | 6.4g | Folate |
| Black Gram | 25g | 341 | 408g | Iron |
| Green Peas | 5g | 81 | 5.1g | Vitamin C |
| Chickpeas | 19g | 364 | 17g | Iron |
| Mung Beans | 24g | 347 | 16.3g | Folate |
| Red Lentils | 26g | 116 | 7.9g | Folate |
| Soybeans | 36g | 446 | 9.3g | Iron |
- Quinoa: The complete Protein
Quinoa seeds are complete protein source as they contain all the nine essential amino acids in them.
| Nutrient | Amount per 100g |
|---|---|
| Protein | 4.4g |
| Calories | 120 |
| Fiber | 2.8g |
| Magnesium | 64mg |
| Iron | 1.5mg |
| Calcium | 17mg |
- Nuts and Seeds: Compact Nutrient Dynamos
| Nut type | Protein content per 100g | Health Benefits |
|---|---|---|
| Almonds | 21.4g | Reduce heart disease |
| Walnuts | 14.6g | Supports brain health |
| Pistachios | 20.5g | Good for heart health |
| Cashews | 17.4g | Heart and liver health |
| Flaxseeds | 18g | Anti-inflammatory |
| Pumpkin Seeds | 30g | Heart and liver health |
| Chia seeds | 17g | Weight management |
- Soy products: Tofu, Tempeh and Edamame
| Soy Product | Protein Content per 100g | Calories per 100g | Key nutrients | Dietary Benefits |
|---|---|---|---|---|
| Tofu | 17g | 144 | Calcium and Iron | Bone and heart health |
| Tempeh | 20g | 192 | Protein and Fiber | Digestive health |
| Edamame | 12g | 121 | Fiber, Vitamin K, Folate | Blood pressure management |
- Dairy Products: Cheese, Yogurt and Milk
| Dairy Product | Protein Content per 100g | Calories per 100g | Key Nutrients | Health Benefits |
|---|---|---|---|---|
| Cheese | 25g | 429 | Calcium , phosphorus, Vitamin B12 | Bone health, lower blood pressure |
| Yogurt | 3.5g | 61 | Calcium, Probiotics, Vitamin B2, Vitamin B12 | Digestive health and immune system |
| Buffalo Milk | 4.3g | 117 | Calcium, fat and protein | Growth and bone strength |
| Cow Milk | 3.2g | 67 | Calcium, potassium, Vitamin B12, Vitamin D | Bone health |
| Goat Milk | 3.3g | 72 | Calcium and Phosphorus | Digestive health |
- Eggs: High-Quality Protein
| Egg Product | Protein Content per Large Egg | Calories per Large Egg | Key nutrients | Health Benefits |
|---|---|---|---|---|
| Whole Egg | 6.24g | 72 | Vitamin D, B12, Selenium and Choline | Heart health, muscle maintenance |
| Egg Yolk | 2.75g | 56.8 | Vitamin A, Iron and Folate | Eye health |
| Egg White | 3.64g | 17.7 | Protein | Muscle repair and growth |
How to Calculate and Distribute Daily Protein Intake
- Determine daily needs: First step before adding protein in your diet is to calculate your daily requirement of protein. This you can do easily while measuring your weight. A person need to take 0.8 grams of protein per kg of your body weight. You can also increase to 1.2-2.0 grams in case you are indulged in very active or muscle building exercises.
- Distribute Protein Evenly: The protein should be balanced in every diet. Avoid fulfilling the entire requirement at one time. You can break it like: 20-25% at breakfast, 25-30% at lunch and dinner and 20-25% in snacks.
- Track Protein Content: Always track the protein content to make sure that you are taking enough protein in your diet. You can also use apps which help you to track intakes.
- Adjust as Needed: Choose the sources of proteins according to your choice and taste and most importantly according to what your health allows.
Conclusion
To sum it, taking protein according to the requirement of body is just not only about the balance diet or meeting the daily requirement but it is more about the improvement in overall health, boosting energy levels, and enhancing quality of life.
You can also choose your perfect source of protein, be it animal or plant based source, understanding about the importance of protein and right amount of consumption in your diet is very important.
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