Proteins are biochemical compounds consisting of one or more polypeptides. A polypeptide is a polymer of amino acids bonded together by peptide bonds. Protein is like the building block of every aspect of our body. Be it the skin or be it the vital organs, proteins are present in everywhere. Even the fluids present in our body have protein contents. Proteins perform a variety of functions. Some of them are given below:
Protection – Antibodies which are a category of proteins have the capability of defending our body against foreign germs termed as antigens.
Movement - Contractile Proteins are responsible for muscle movement.
Digestion – Enzymes like pepsin and lactase are proteins that assist essential biochemical reaction like digestion.
Repair and Growth - Proteins are also required maintaining body tissues and if required also rebuilding them.
Proteins also have an important part in nutrient transportation across the body and maintenance of the water balance.
As proteins perform such important body functions it is necessary to ensure sufficient intake of proteins in order to remain healthy. Protein deficiency can cause mental and physical retardation and kwashiorkor. The various sources of proteins in our diet are given below:-
Egg and dairy
Cheese: Different varieties of cheese have different protein content. It varies from 7 to 40 grams per 100 grams of cheese. According to the protein content cheese can be divided into the following three categories
High protein: Parmesan, traditional cheddar
average protein: Camembert, processed cheddar
low protein: feta, ricotta
Whole chicken egg: A cooked whole chicken egg provides 10 to 13gm of protein per 100 gm.
Cow milk - 3. To 4
Soy milk- 2 to 8
Meat and Fish
Beef cooked – It provides 17 to 40grams of protein per 100gm.
Chicken meat, cooked-It provides 30 grams of protein content per 100gm.
Fish – Most of the fillets have around 22 grams of protein content.
Green vegetables: They provide 0.4 to 3 grams of protein per 100 gm
Starchy tubers: Different varieties of starchy tubers have different protein content. It varies from 1 to 6 grams per 100 grams. According to the protein content tubers can be divided into the following three categories:
o High: homemade potato pancakes, French fries
o Average: baked potato , boiled yam
o Low: boiled potato
Legumes and Nuts
Peanut butter - 8 grams protein per 2 Tb.spoon.
Almonds- 8 grams of protein.
Peanuts- 9 grams of protein.
Cashews- 5 grams of protein. (All these are on an average of ¼ cup)
Dry roasted soybeans: 40 gm of protein can be found in 100gm roasted soybeans.
It must be ensured that proteins are consumed in optimal amounts. As Mark Twain said, "Be careful about reading health books. You may die of a misprint”. Meat rich diets can propel our cholesterol level while on the other hand protein rich fluids can affect our kidneys. So know it before consuming it.
Tags : Women, protiens, eggs, diet