How Much Protein Should We Be Eating and Good Sources - a podcast by Discussions with successful health experts such as Ben Greenfield, Terry Wa

Protein is an important part of every diet, and it is essential for cells formation and repair. It is a major component of the muscle, bone, skin, organs, nails, and hair.

What is protein?

Protein is a macronutrient that is made up of long chains of amino acids. It is one of the three macronutrients the body requires in larger amounts. The other two include carbohydrates and fat.

Basically, there are 20 amino acids that the body uses in making protein. These proteins include arginine, alanine, asparagine, cysteine, aspartic acid, glutamic acid, glutamine, glycine, leucine, isoleucine, histidine, methionine, proline, phenylalanine, lysine, serine, tryptophan, valine, tyrosine, and threonine.

The specific order of these amino acids is a determinant of the structure and function of each protein.

An adequate amount of protein is needed for keeping the bones, muscles, and tissues healthy. This macronutrient plays a function in many bodily processes, including:

• Fluid balance
• Blood clotting
• Hormones
• Immune system responses
• Enzyme Activity
• Vision

What are the good sources of protein?

Both plant and animal foods can be great sources of protein. The following are some excellent examples:

• Lean meats and poultry
• Seafood
• Eggs
• Nuts
• Legumes, which include peas and beans
• Seeds

Some other sources of protein include dairy products, such as cheese, milk, and yogurt. Vegetables and whole grains also contain some protein content.

How much protein should we be eating?

You need to get an adequate amount of protein every day to maintain optimal health. Not getting enough would definitely affect your body composition, and overall health.

The dietary reference intake (DRI) is 0.8 grams of protein per kg (0.36 grams per pound). This means you an average sedentary man should have 56 grams of proteins per day and the average sedentary woman should have 46 grams.

So if you want to determine your daily protein intake, you can simply multiply your weight in kg or pounds by 0.36.  These numbers are basically for sustaining life, but not to have a thriving functioning body.  If you are active you will need much more.  You should take into account these factors:  your ideal weight and your activity level and make your calculations from there. 

Protein deficiency can cause malnutrition and if you have a very low protein intake, you may suffer the following:

• Edema or swelling
• Weak muscle tone
• Skin lesions
• Thin, brittle hair
• Hormone imbalance
• Loss of muscle mass in adults
• Growth deficits in children

Looking at these effects of poor protein intake, here are some tips for getting enough protein in your diet

• Include one good protein source with each meal and snack
• Add peas and beans to soups, salads, or side dishes.
• Replace a carbohydrate source with a source of protein, such as swapping a toast for an egg in the morning
• Check labels before adding protein bars to your diet, as they can be high in sugar
• Choose nutrient-rich foods in place of processed foods

In summary, protein is an important part of your diet, and you should add good sources of this macronutrient to your diet to meet your daily protein needs. You can visit Dr. Jason at our chiropractic office in Elizabeth City, NC to learn more about including healthful, high protein food in your diet.

 

 

 

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