Foods Rich in Protein: Deficiency, Treatment, Daily Requirement

Protein is one of the most important mineral for the maintaining the health and functioning of various parts of body. Protein is required for maintaining and improving the health of skin, bones, muscle. It is also helpful in making tissue and enzymes of the body. Foods rich in protein keep us healthy and make our muscles strong and powerful.

It is generally advised to consume 45 to 55 grams of protein per day for an adult to fulfill the daily requirement of the body. You can exceed the amount of Protein taken by your body based on your requirements.

What is protein?

Protein in body is useful in maintaining blood, bones, skin health and it helps in regulating the muscle contraction. Protein is also helpful to build tissues and repair cells of the body and it is also helpful in enhancing the growth in children and during pregnancy.

Deficiency of protein can cause Kwashiorkor it is mostly seen in children.

Importance of foods rich in Protein for Body:

• Repair tissue- Protein is helpful in repairing the tissues and formation of new tissues and cells of the body. Protein also forms enzymes and hormones in the body.
• Maintains Health of Hair, Skin and Nails – Protein is helpful in the production of red blood cells and cell production in the body which helps in improving and maintaining the health of skin, hair and nails.
• Prevents Pregnancy Complication – protein and amino acids are useful in lower the risk and complications during pregnancy.
• Lowers Blood Pressure and Cholesterol – Protein is also said to be very helpful in lowering the blood pressure and cholesterol generally in pregnant women.
• Helps in weight loss – Protein helps to increase the level of metabolism in body which helps in proper digestion it also helps in burning the fat.

Top 10 Foods rich in Protein:

• Beef – Beef is one of the best sources of Protein. 100 grams of Beef can provide you about 28.7 grams of Protein. About 175 grams of beef can fulfill the daily requirement of Protein.
  
• Eggs – Eggs is one of the most commonly used source of protein. 100 grams of can provide you 12.6 grams of protein. About 400 grams of egg can fulfill the daily requirement of Protein.
  
• Tuna – Tuna is a type of fish which is high source of protein. 100 grams of Tuna can provide you about 30 grams of protein. About 166.65 grams of tuna can fulfill the daily requirement of Protein.
  
• Tofu – Tofu is also the good source of protein. 100 grams of can provide you 17.3 grams of protein. About 285 grams of Tofu can fulfill the daily requirement of Protein.
  
• Pumpkin seeds – Pumpkin seeds are a great nut source of protein. 100 grams of pumpkin seeds can provide you about 29 grams of protein. About 172 grams of pumpkin seeds can fulfill the daily requirement of protein.
  
• Skim yogurt – Skim Yogurt is also a very commonly consumed source of Protein. 100 grams of skim yogurt can provide you about 5.7 grams of protein. About 880 grams or skim yogurt can fulfill the daily requirement of protein.
  
• Lentils – Lentils is the good source of protein. 100 grams of lentils can provide you 9 grams of protein. About 555 grams of lentils can fulfill the daily requirement of protein.
  
• Oatmeal – Oatmeal is a whole grain and coarse flour it used to eat in breakfast. 100 grams of oatmeal can provide you 16.9 grams of protein. About 300 grams of oatmeal can fulfill the daily requirement of protein.
  
• Almonds – Almonds are also a good nut snacks source of protein. 100 grams of Almonds can provide you 21.15 grams of protein. About 240 grams of almonds can fulfill the daily requirement of protein.
  
• Broccoli – Broccoli is one of the healthiest and commonly source of protein to eat. 100 grams of broccoli can provide you 3 grams of protein. About 1666 grams of broccoli can fulfill the daily requirement of protein.
  

All the foods mentioned above are healthy and are great sources of Protein. Similar to vitamin A, Vitamin B & Vitamin C, Protein is important for production of red blood cells in the body and it improves metabolism in our body also helps to maintain the health of skin hair and forms and repair tissues of the body. Please maintain a good amount of Protein in your body for good health and better lifestyle.