Role of Protein in Our Body

Protein is a vital macro-nutrient and so, it plays a very important part in our bodies. It is the building block that makes up our cells, tissues, and muscles, aiding in the growth, repair, and maintenance of everything. 

Adding an adequate amount of protein to our diet offers many benefits — increases our metabolism and improves satiety. It also enhances muscle growth.

Determining the Protein Requirements of Our Body?

While there are various factors like age, activity levels, and overall health, which determine the amount of protein one must take, as a rule of thumb, an adult should ideally consume about 0.8 grams of protein per kilogram of body weight.  

As children and teenagers are in the growth and developmental phase, the requirement is 1.2 to 1.5 grams of protein per kilogram of body weight. As adults, the generally recommended requirement is from 0.8 to 1.2 grams of protein per kilogram of body weight.

This rule does change when it comes to athletes, pregnant or breastfeeding mothers, and older adults. They should ideally be taking a higher amount of protein in their diet. It is always advised to consult a healthcare professional or a registered dietitian to determine one’s specific protein needs.

Protein-Rich Food Items & Beverages 

Some food items and fruits have a higher content of proteins than others. If you are on the lookout for high-quality and protein-rich foods then look no further than fish, chicken, and turkey.  

Plant-based sources like legumes (beans, lentils, and chickpeas), tofu, tempeh, and quinoa are also great choices for vegetarians and vegans. Don't forget about dairy products such as milk, yoghurt, and cheese, which are not only protein-rich but also provide essential vitamins and minerals. Eggs are another versatile protein powerhouse.