High Protein Foods

What are proteins?

Proteins are the main building blocks of the body. They are the combination of Amino acids ( long chain of Amino acids) . Proteins are the most abundant biomolecules of the living system.

They are used to make muscle, tendons, skin and organs. They are also used to make enzymes, hormones , neurotransmitters and various small molecules that serves other important function

Food which contains protein

What are Amino acids?

Amino acids contain amino (–NH2) and carboxyl (–COOH) functional
groups. In simple words, amino acids are the “building blocks” of proteins .

There are probably hundreds of different amino acids found in nature, but only 20 are incorporated into the proteins found in living things . These 20 Amino acid further divided into two categories :-

Essential Amino acid :-

Those Amino acid which can't be synthesised in our body and must be obtained through our diet are know as Essential Amino acid . Out of 20 Amino acid , 10 are essential to your diet because your cells cannot manufacture them and these are :-

• histidine
• threonine
• isoleucine
• leucine
• lysine
• methionine
• phenylalanine
• tryptophan
• valine
• arginine

The last or 10th Amino acid, arginine, is essential during the times of rapid growth,  For example during childhood but after that you can produce by it self

Non-essential Amino acid

The Amino acid , which can be synthesised by body it self are know as non-essential Amino acid. Out of  20 , 10 are non-essential and these are :-

• alanine
• asparagine
• aspartate
• cysteine
• tyrosine
• glutamate
• glutamine
• glycine
• serine
• proline

**Arginine is aslo a non-essential Amino acid unless you are in period of growth

Sources of proteins:-

Theri are two main sources of proteins :-

• From Animals
• From Plants

From Animals

The protein we get with help or from animal is know as Animal protein . For eg ; fish , egg, meat , and all dairy products , ect. These type of sources have More protein amount than plant source protein

From Plants

The protein we get with help or from Plants is know as Plant source protein. For eg ; soyabean, soyabean chunks,   all types of fruits , pulses ( Dal) , dry fruits, ect.

31 High-Protein Foods Ranked By Protein Content Per 100g

1:-Beef jerky 30-40g
2:-Parmesan 32
3:-Tuna steak 32g
4:-Pumpkin seeds 30g
5:-Turkey 30g
6:-Peanuts 25-28g
7:-Edam 27g
8:-Canned tuna 25g
9:-Cheddar 25g
10:-Seitan 25g
11:-Beef 20-24g
12:-Chicken 24g
13:-Salmon 24g
14:-Stilton 24g
15:-Almonds 21g
16:-Sardines 21g
17:-Cod 20g
18:-Lamb 20g
19:-Mackerel 20g
20:-Pistachios 20g
21:-Pork loin 17-20g
22:-Tempeh 20g
23:-Cashew nuts 18g
24:-Mozzarella 18g
25:-Mussels 18g
26:-Chia seeds 17g
27:-Walnuts 15-17g
28:-Prawns 15-18g
29:-Quorn mince 14.5g
30:-Brazil nuts 14g
31:-Edamame beans 13g

Top 10 protein rich foods

Protein intake- how much protein do you need per day?

The RDA ( Recommended Dietary Allowance) of protein is 0.8 Grams of protein per kilogram of body weight or 0.36 grams per pound

This amount to :-

• 56 gram per day for the average sedentary man
• 46 gram per day for the average sedentary woman

Protein is not just about quantity. It's also about quality

Generally it seems that , animal protein provide all the essential Amino acid in the correct ratio for us to make full use of them

But for vegetarians , they can take whey protein supplement. Their is a myth , that is , it is harmful for our health to  take protein powder . Yes it is right but not in case of 100% pure whey protein it is harmful when we intake synthesised protein

Protein deficiency:-

Protein deficiency fall into two categories :-

1. Kwashiorkor protein deficiency, which occurs when you consume too little protein but still consume enough calories
2. Maramus protein deficiency, which occurs when you consume too little protein as well as too few calories

9 Signs You Might Have a Protein Deficiency:-

1. Hair fall
2. Skin and nails problem
3. Loss of muscle mass and joint pain
4. Food cravings
5. Fatty liver
6. Increased risk of bone fractures
7. Sleep deprivation
8. Brain fog
9. Weakness in body

How to get enough protein in your diet

For Non vegetarians it's easy to take lean protein by eating meat, fish , egg( egg white) , and  dairy products

Vegetarians also get good quality protein . There are also some plants that are high in protein like , quinoa, legumes and nuts( specially almonds) . Or you can add whey protein to your diet .

Does Protein Have any Negative Health Effects?

It has been blamed for number of health problems. There is a myth between most of the people that high amount of protein intake can damage to you kidney (cause kidney stone) and osteoporosis.

However, none of this is supported by science.

In fact , high protein diet helps to lower the blood pressure and fight diabetes , which are two main risk  factor for kidney disease.

So high protein diet is not harmful for your kidneys.

So conclusion that comes is ,Protein does not have any negative effects on kidney function in healthy people and studies show
that it leads to improved bone health.

Is whey protein is safe for our health ?

Yes , you can add whey protein to your diet to fulfill your daily protein intake. Below I'm adding a rough idea of making whey protein

So you can add whey protein because it is 100 percent natural . It's come from milk . But there are hundreds of fake product are also available in markets so stay away from these fake supplements . And don't take synthesised protein also which is also harmful for our health . 

Note:- I don't support any brand you can pick any of American company . Brand doesn't matter . The think that matters is that your protein is 100 percent natural or not . So pick trusted brand only .