Today everyone’s goal is to be healthy. To gain essential nutrients that will help in the smooth functioning of your body, you need to make certain dietary changes. Thus, the importance of protein in the diet cannot be neglected when it comes to a healthy lifestyle. While eating extra carbs or fats is unhealthy, a lack of protein in your diet can also be detrimental to your health. Most people often consume less amount of protein than the recommended daily requirement.
Protein is an important element in the maintenance and creation of cells in your body. Also known as ‘building blocks,’ it is an essential part of your dietary requirement which cannot be overlooked.
If you have ever wondered why protein is important? Or What’s the science behind it? Then, here are some factors that explain what is importance of protein in diet and why protein is vital for your overall general health.
A] The Science Behind Protein Intake| 7 Functions of Protein
Some of the reasons describing the importance of protein for healthy mind and body:
1 Improves Metabolism: High protein intake can help you to boost your metabolism. This is because protein has the highest thermic effect on food (TEF) compared to carbs and fats. High TEF (caused by extra calories) makes it easier for your body to digest, absorb, and process essential nutrients in your meal. This, in turn, can help you to burn more calories, thereby enabling you to maintain a healthy weight.
2 Increases Bone Development: Protein is exceptionally good for your bones. A lack of protein in your diet may lead to osteoporosis – a condition wherein your bones become fragile and may break or crack easily. Protein can help you to improve your bone health and prevent fractures in seniors. Therefore, maintain the recommended daily intake of protein (45-60grams), which will help keep dietary protein deficiency at bay.
3 Reduce Cravings and Hunger Levels: Reduction in cravings and hunger level is one of the amazing benefits to protein. For a well-balanced meal, including protein in the form of eggs, chicken breast, broccoli, cottage cheese is important. Protein keeps you satiated for longer, thereby helping you regulate your hunger levels. They also help curb your cravings for junk and sweets. Overall, if you are trying to lose weight, then increasing your protein intake is essential for a speedier result.
4 Modulates High Blood Pressure: Modulating high blood pressure is also one of the amazing functions of protein. As, eating a high-protein diet reduces the risk of heart-related diseases. Moreover, Protein helps regulate your blood pressure, keeping it stable. It also helps regulate the insulin level in the body. Thus, one of the best ways to modulate your blood pressure and improve heart health is to up your intake of protein.
5 Doesn’t Affect Kidney: People have a misconception that a high intake of nutritional protein may damage their kidney. While this may be true for people suffering from serious kidney-related problems (chronic kidney disease) – as protein can cause the waste to build up in your blood – it is not the case with all individuals. A balanced meal that includes the recommended amount of protein will not cause any harm. But, if you have a doubt, then it’s best to consult with a fitness and nutrition specialist.
6 Repairs your body: Protein is the second most vital component needed for the functioning of the body after water. It helps build and repair body tissues and improves bone strength and flexibility. Thus, for the people who are active and exercise daily, the importance of protein increases. They need to ensure the optimal protein intake to avoid tissue or muscle strain.
7 Excellent For Muscle Building: As mentioned above, protein helps in the development of the bones and facilitates muscle building. Being physically active requires a lot of strength, especially for athletes undergoing strength training. As such, to promote muscle growth, you need to have a sufficient and satisfactory intake of protein. This will also help you to maintain your muscle mass.
B] How Much Protein Do You Need?| Importance of Protein
As mentioned above, protein deficiency can lead to various health problems. Likewise, it is important to maintain a balanced protein intake, as too much protein can result in your body storing them the extra as fat. Thus, to answer the question, how much protein do you need, here’s an estimate.
For an average person, approximately 0.5- 0.75 grams is needed according to per body pound. Make sure not to exceed it, as too much protein may cause harm.
In simpler terms, limit your intake for up to 35% of the protein in the form of calories to maintain a healthy ratio.
Conclusion
Protein plays an important role in muscles building, bone health development, and aids in weight loss as it boosts metabolism which burns extra fats. Some of the foods that are rich in protein are fish, poultry, dairy products and eggs. Having a plant-based diet which includes a healthy proportion of nuts, pulses, and lentil can also help build protein in your body. Plus, limit your intake of animal-based products such as bacon and sausages, and exercise daily to improve your general health and well-being.
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