Proteinous foods are one of the commonest and most essential constituents in our everyday meals. Protein serves as the building block of the body muscles, cartilage, skin, and blood. It is one of the major donors of calories to the body, other donors are carbohydrates and vegetables. There are many kinds of foods rich in protein from a wide variety of sources such as cottage cheese, milk, eggs, yoghurt, beans, fish, shrimps, and peanuts.
Protein-based meals are one of the sources of energy in our body, they provide longer-lasting energy than carbohydrates and vegetables because they take longer to break down and form amino acids in the body.
The functions of protein in the body are numerous and some of them include;
- Protein helps in tissue repair, growth maintenance, and regeneration
- It provides most of the energy needed for our daily activities
- It helps to maintain the regulation of acidity and alkalinity in the blood and other body fluids.ph level of human blood should range from 7.35-7.45.
- It enhances the production of antibodies in the blood to help fight against foreign invaders like disease-causing microorganisms such as bacteria and viruses.
- Protein aids in the transport and storage of important nutrients in the body.
The importance of protein in our body involves both our body’s internal and external environments. Deficiency of protein is detrimental to our health and should not be taken lightly. Some symptoms relating to protein deficiency in our body include; loss of muscle mass, risk of infection, fatty liver, fatigue, skin hair, and nail problem, increased appetite, and high-calorie intake.
Protein deficiency causes a variety of health problems as kwashiorkor, increased risk of bone fracture, affects growth hormones, and causes stunted growth in children.
Some proven ways to deal with protein deficiency include;
- Eat a variety of low-calorie protein food such as oats, beans, seeds, nuts, and broccoli.
- A patient suffering from protein deficiency should be given penicillin for supplementary iron therapy.
- People suffering from kwashiorkor as a result of protein deficiency should be given ready-to-use therapeutic food or formulated mild based feeds.
Is too much protein harmful?
The answer is yes. Excess protein consumed is usually stored as fat, and excess fat stored is responsible for heart-related diseases because excess fats stored in the body causes clogging in the arteries and affects the steady flow of blood, and makes the heart to pump harder thereby causing high blood pressure which is linked to stroke, heart attack and in many other cases, excess fats cause obesity.
TOP 5 FOOD THAT is HIGH IN PROTEIN CONTENT
Eggs are proteins with high-calorie content of about 155 calories per 100 grams. They are rich sources of selenium, vitamin dnb6 and b12 and mineral such as zinc iron and copper, they are sources of fat-soluble vitamin, D, E, and K. eating one egg per day helps to reduce the risk of heart diseases and stroke, eggs are gotten from some poultry animals such as hen, duck and ostrich.
Milk is a whitish, moderately dense liquid gotten from the udder of a cow, it contains carbohydrates, protein, fat and oil, mineral, and vitamins. Milk enhances the immune system and improves good cholesterol levels in the blood. Milk is linked to the prevention of diabetes and also lowers elevated blood sugar levels due to the high levels of potassium.
Bean is an example of a leguminous crop, rich in protein, fiber, iron, potassium, phosphorous, and zinc. Beans are recommended to eat for people who are trying to lose weight because it has low-calorie content and it satisfies hunger for a very long time. Beans are one of the most nutrient-dense food as it contains a decent amount of magnesium, copper-zinc, and selenium.
- POULTRY MEAT
Poultry is domesticated birds kept by humans for their eggs and meat such as hen, turkey, and ducks. Chicken meat contains zinc and iron which are responsible for the immune system and brain development.
Soy comes from soya beans, and unlike other plant food, they have high protein content equivalent to animal food. They are high in fiber, cholesterol-free, a good source of antioxidants, lactose-free, a good source of omega-3 fatty acid, and high in protein.
Although it has been well established that consumption of protein is necessary in our daily meals and deficiency causes a whole lot of problems, we are advised to moderate our daily calorie intake. Nutrition specialists suggest 2,000 calories a day for men and 2,500 for women. Ensure to avoid excessive consumption of high-calorie content meals such as meat, milk egg, yogurt, peanut butter cheese, and take proteins like oats, cereals on a regular basis.