Sources of protein in diet
Stick to the white meat of poultry for excellent, lean protein. Other protein sources, such as fruits, vegetables, grains, nuts and seeds, lack one or more essential amino acids. Some high-protein foods are healthier than others because of what comes along with the protein: healthy fats or harmful ones, beneficial fiber or hidden salt. Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death. The Institute of Medicine recommends that adults get a minimum of 0. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours. Eggs are one of the least expensive forms of protein. Protein malnutrition leads to the condition known as kwashiorkor. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis. At least 10,000 different proteins make you what you are and keep you that way. This great and versatile white meat is 31% leaner than it was 20 years ago. Asprin: The Wonder Drug in Your Medicine Cabinet. 8 grams of protein for every kilogram of body weight per day (or 8 grams of protein for every 20 pounds of body weight). Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on LinkedIn (Opens in new window) Click to share on Reddit (Opens in new window) Click to email this to a friend (Opens in new window) Click to print (Opens in new window) Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. ( 2 ).
In the United States, the recommended daily allowance of protein is 46 grams per day for women over 19 years of age, and 56 grams per day for men over 19 years of age. Protein is built from building blocks called amino acids. Not only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. Animal sources of protein tend to deliver all the amino acids we need. Colon Cancer on the Rise Among Young Adults. The skin is loaded with saturated fat, so remove skin before cooking. A few amino acids (known as the essential amino acids) must come from food. Our bodies make amino acids in two different ways: Either from scratch, or by modifying others. The American Heart Association says normal healthy adults can safely enjoy an egg a day. ( 1 ) The Institute of Medicine also sets a wide range for acceptable protein intake—anywhere from 10 to 35 percent of calories each day. Fish such as salmon is a little higher in fat, but it is the heart -healthy kind: it has omega-3 fatty acids. One-half cup of beans contains as much protein as an ounce of broiled steak. Video: Cancer Takes a Toll on a Small Town. Protein can help you shed those unwanted pounds -- and keep your belly full. Sleep Loss Tied to Changes in Gut Bacteria.
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