As we all know why protein is important in our diet, in our daily life, It is an important building block of bones, muscles, cartilage, skin, and blood.
Your body uses it to build and repair tissue.
It is a component of every cell in your body. In fact, hair and nails are mostly made of protein.
I am mentioning egg here because it is easily available and contains most of the protein in it.
A Core Macro-nutrient:
Like carbohydrates and fat, protein is a “macro-nutrient,” meaning that you need relatively large amounts of it to stay healthy.
Unlike carbohydrates and fat, your body does not store protein, so it has no reservoir to draw from when you’re running low.
Protein bars and shakes are a great way to supplement your diet to ensure you’re getting the right amount of protein.
What are best sources of protein?
- Many people look to supplements to increase the amount of protein they consume, but most people can get the protein they need each day from foods.
- The foods you eat also provide other essential nutrients.
- Both plants and animals provide good sources of protein.
- It’s important to be aware, however, that while many plants provide protein, most do not provide all of the essential amino acids.
- According to the Food and Nutrition Board of the Institute of Medicine, meat, poultry, fish, eggs, milk, cheese, yogurt, quinoa, and soybeans are all source of complete protein – which means they provide all nine essential amino acids.
- Many different foods that come from plants – including fruits, legumes, seeds, nuts, whole grains, cereals – provide protein.
- However, since plant proteins are not complete proteins, it’s important to know which amino acids these foods provide, especially if you do not eat meat or dairy.
- You must make a point to eat a variety of plant protein to ensure that you get all of the essential amino acids.
- As a rule of thumb, if you get half your protein from animal sources, those complete proteins mean you can get the rest of your protein from plant sources without worrying about how complete those plant proteins are.
- Plant protein is lower in saturated fats than animal protein, so there’s a health advantage to increasing the proportion of plant sources.
- It’s necessary to eat a variety of foods even if you eat foods delivering complete protein. While protein is an important nutrient, there are many nutrients that are equally important to maintaining good health.
- I am mentioning protein content in an egg, because it contains most of the protein in it and are easily available.
How much protein does an egg contains?
Most people know that eggs are very healthy. Not only that, they’re also a great source of high-quality protein.
Getting enough protein is very important for building bones and muscle, as well as maintaining good overall health.
The average egg contains about 6–7 grams of protein.
The protein content does depend on the size of the egg. Here’s how much protein different sizes of eggs contain:
- Small egg (38 grams): 4.9 grams of protein
- Medium egg (44 grams): 5.7 grams of protein
- Large egg (50 grams): 6.5 grams of protein
- Extra-large egg (56 grams): 7.3 grams of protein
- Jumbo egg (63 grams): 8.2 grams of protein
The average desk-bound man needs 56 grams of protein and an average desk-bound women needs 46 grams of protein. So we all can understand the importance of protein for an individual.
Benefits of a Protein Rich Diet
Consuming high-protein foods has many benefits, Importance of protein rich diet are:
- Speeding recovery after exercise
- Reducing muscle loss
- Building lean muscle
- Helping you maintain a healthy weight
- Curbing hunger