What you think of protein is a large category of substances in charge of many processes that happen in our bodies, like immune function, hormone synthesis, chemical reactions, etc. Proteins comprise tiny building blocks called amino acids, some of which are produced organically in our bodies.
Nine of these substances, however, are called essential amino acids that are not naturally occurring in our bodies, and you can usually get them from the food you eat. That said, if you want more protein, you must meet your daily protein requirement, which depends on weight, age, activity levels, etc. That said, not everyone has the same protein requirement since it varies from person to person. But with that in mind, why do we need protein in the first place?
Table of Contents
Why Do We Need Protein?
Aside from the essential processes we mentioned earlier, protein allows us to do intense physical activities, like working out. Specifically, bodybuilders and fitness enthusiasts need more protein in their bodies to make their bodies gain bigger and stronger muscles, as well as recover faster. This is also true for older adults since as we age, our bodies will lose muscle, which is easily manageable by eating protein. What food items should you incorporate into your diet to get protein? Here are some of them.
Eggs
Whole eggs are perhaps the most nutritious and abundant protein sources for your protein intake. Not only are they an excellent source of protein, but they also contain other vitamins and minerals, as long as they can be absorbed by our bodies easily.
You might wonder why you usually see on TV that they only eat egg whites. Well, egg whites are almost purely protein, while the yolk provides other nutrients but contains calories and cholesterol. This is why experts usually recommend that people trying to lose weight only eat egg whites to avoid cholesterol intake.
Milk
Dairy foods are packed with protein and calcium, which are good for our muscles and bones. In The Evolution of Protein Shakes, milk is often paired with milk to make it more delicious. But before the appearance of protein shakes, people usually go for milk after a good day of exercise since it’s known to help you recover faster the next day.
This is because it contains energy-replenishing carbs, whey, and casein proteins. If you’re not fond of chocolate milk, there are other healthy alternatives like creating a milk-based fruit smoothie, which there are a lot of recipes for online.
Chicken Breast
Chicken breast is where it’s at if you’re looking for a delicious chicken meal. It’s an excellent choice if you’re looking to bump your protein intake since it contains B vitamins, zinc, selenium, and protein. Chicken breast is a popular ingredient in salads, which health enthusiasts usually recommend. But most importantly, the chicken breast itself is already delicious on its own and is very flexible when it comes to being a key ingredient in many dishes.
Cottage Cheese
Cottage cheese is a type of cheese that is high in protein but low in fat and calories, which makes it a health enthusiast’s best friend. It is packed with vitamin b12, calcium, phosphorus, and other nutrients your body needs. Plus, cottage cheese is both delicious and pretty filling. People usually pair cottage cheese with fruits and other high-protein food items and call it a meal. However, experts recommend cottage cheese as a snack instead of a meal replacement.
Seafood
Seafood, specifically fish, is high in protein while low in fat. However, there are a lot of fish in the sea, as they say, so which type of fish should you go for? Although they’re pretty high in terms of fat, salmon is your best bet when it comes to protein. Even with their high fat, salmon packs heart-healthy omega-3 fatty acids, which can reduce inflammation of your joints and make your heart healthier. Other fishes can be an alternative to salmon, but if you can, always choose salmon.
Lentils
If you’re a vegetarian, you might be pleased to hear that lentils are high in protein. Lentils are among the richest sources of plant-based protein that you can eat. And not only that but they are also packed with other vitamins and minerals such as folate, fiber, potassium, magnesium, copper, manganese, iron, etc. Also, they are known to reduce your risk of having fatty liver disease and a few heart conditions. That said, lentils are your solution if you’re a vegetarian looking for protein.
Final Words
Proteins are in charge of a lot of processes in our bodies. Luckily, they are found in many food items, such as fish, milk, eggs, etc. However, it’s still important to take on a balanced diet and regular exercise to be healthy. But if you’re looking to incorporate more protein into your diet for a reason, then these food items are the ones you should consider.