protein It is the basic building block of life, and is present in every cell of the body. About 18-20% of body weight is shared by proteins. Despite its importance in the daily diet, the majority of the population in many developing countries suffer from protein deficiency.
According to the sitethehealthsite“Children have greater requirements due to growth, building strong immunity and preventing infections. As adults, we need protein to strengthen muscles, aid in weight loss. Besides building immunity and being the building blocks for all cells, protein is absolutely necessary to prevent (muscle loss) and also aid in proper recovery.” Faster and faster following the disease “.
How much protein should you eat each day?
The daily protein requirement for an average adult is 0.8-1.0 grams per kilogram of body weight (50-60 grams of protein per day). She adds that eating 15-20 grams of high-quality protein per meal can help meet a person’s daily needs, which means that a quarter of the plate should be full of protein at each meal..
The best sources of protein
The quality of the protein one eats is also very important, poultry such as chicken, duck, turkey and eggs are the best source of vital proteins and are called complete proteins since all dietary essential amino acids are present in abundance in them.
“Complete protein sources such as chicken, turkey, duck, and eggs are high in quantity, quality, and 100% digestible. They are packed with healthy proteins, fats, and micronutrients. Their high protein content makes them a great food to boost immunity. Besides being an excellent source of protein, they are also loaded with nutrients. Micronutrients such as vitamin A, vitamin B12, zinc, iron and selenium “.
How do you make sure you get enough protein in your diet?
Start your day with a healthy breakfast which includes an egg daily or milk, the main meals should include some protein foods like lentils or chicken/turkey/duck, also a snack of protein rich foods“.
Therefore, the focus should not only be on the amount of protein you eat, but also on its quality.
