Do you like to eat meat and nuts? Did you know that these foods are rich in protein? Are you aware of the many benefits protein can offer your body?
When it comes to our health, protein plays a major role. It is one of the most essential building blocks that make up the human body. Your skin, hair, tissues, and muscles all mainly consist of protein, and they can only be in good condition if you consume sufficient protein everyday. In addition to that, various important chemicals in your body, such as your hormones, neurotransmitters, DNA, and enzymes, which are crucial in carrying out your different bodily processes and functions all contain protein, as well.
How much protein should you eat on a daily basis?
There are a variety of factors that determine the amount of protein you should consume everyday. In the field of nutrition, there is a standard method utilized by nutritionists to calculate that. According to it, a person’s minimum daily protein requirement (in grams) is equal to the product of his or her body weight in pounds and 0.37, or the product of his or her body weight in kilograms and 0.8.
For example, if you weigh 150 pounds, you multiply 150 by 0.37, and get 55.5. This means you should eat around 55.5 grams of protein everyday. Now, if you weigh more, let’s say around 90 kilograms, you multiply 90 by 0.8, and get 72. This means you should eat around 72 grams of protein everyday.
What foods are good sources of protein?
There is a long list of good protein sources that can help keep you healthy or lose weight. Below are some examples:
Black beans are a versatile and inexpensive food that contains high levels of protein. They can be added as an ingredient when making different kinds of dishes. They are abundant in soluble and insoluble fiber too, so they can help prevent bloating, constipation, and chronic diseases. Moreover, they contain several essential vitamins and minerals that can boost bone and muscle strength.
Salmon is a budget-friendly protein source that can help make you feel full and satisfied every meal. Overflowing with omega-3 fatty acids, this fish can lower your risk of heart attack, high blood pressure, and other cardiovascular diseases. Because it is also loaded in B vitamins, potassium, and selenium, it can help in weight loss, prevention of Alzheimer’s, and stop many other health threats.
Broccoli is a popular weight-loss-friendly vegetable. For every cup of broccoli that you eat, you are only feeding your body about 31 calories. In addition, because it is rich in protein, vitamin C, vitamin K, potassium, and folate, it can help in building strong tissues and bones, lowering your cholesterol levels, and protecting your blood vessels, which reduces your risk of heart disease.
Eggs are loaded with not only proteins but with healthy fats and essential nutrients as well. They are a good food to eat for breakfast because they can give you that full feeling, preventing you from overeating. They are also rich in vitamin B2, vitamin B6, vitamin B12, zinc, selenium, copper, and iron, which help you have a healthy heart.
Oats have an abundance of proteins, complex carbohydrates, fiber, and many other nutrients that make it a reliable food option when trying to lose weight and living a healthy life. To reap the benefits of oats, you can try making them into some healthy recipes that contain fresh fruits and nuts, and avoid adding too much sugar and other unnecessary and unhealthy ingredients.
Like salmon, tuna is a common fish in recommended diet plans for people wanting to lose weight. It is an excellent source of protein and other essential nutrients that can help you build strong muscles, lower your blood pressure, boost your immune system, and reduce your risk of cancers. Just be careful when choosing dressings and other ingredients for a tuna recipe, as these extra stuff can only subject you to excess calories and unhealthy substances that are not going to help with losing weight and living healthy.
Why should you eat more protein starting today?
Many studies have found that protein offers different benefits that can give you a long, healthy, and fruitful life. The reasons below should hopefully convince you to incorporate protein into your meals starting today:
Protein can boost your muscle strength and mass.
Your muscles are made up of building blocks of protein, so it only makes sense to eat more protein to strengthen them. If you lift weights or want to gain muscle, you should make sure to feed your body enough protein everyday to see results. And, if you want to lose weight, you should also consume more protein to avoid drastic muscle loss.
Protein can stop overeating and cravings.
If you eat protein, you can prevent yourself from eating so much during meals. So, if you are trying to lose weight, you should not forget to add protein to your diet plan. Also, if you often have cravings or experience desires to snack multiple times a day or in the middle of the night, eating some amount of protein during your main meals can curb that.
Protein can help reduce your blood pressure levels.
Having high blood pressure can lead to strokes, heart attacks, chronic kidney disease, and other medical problems. Therefore, it is crucial that you manage your blood pressure levels to protect yourself. With regular protein intake, you can lower yours, and stay away from these health threats.
Protein allows your body to repair faster.
Because protein makes up the building blocks of your organs, muscles, and tissues, it plays a major role in the repairing and healing in times of injuries. With more protein, your body can start the healing process sooner and facilitate faster recovery. So, if you have a regular workout regimen, you should consume more protein to help your tired and sore muscles recuperate.