Natural Source Of Protein And Their Health Benefits

Protein is an essential nutrient of a healthy and balanced diet. It keeps you healthy, fit and very beneficial for those who are trying to lose weight. Proteins are comprised of chemical building blocks called amino acids.

Natural Source Of Protein And Their Health Benefits

Our body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source. So check here Best Natural Sources of Protein and their Health Benefits.

How much protein do I need per day?

The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.

Why protein is important for us?

• Protein strengthens the muscles and immune system.

• It constitutes almost 18-20% of our body’s weight.

• Protein also keeps heart and lung tissue healthy.

• Protein is necessary for the body to function smoothly.

• The role of protein is also important in maintaining the pH level of the body.

• The biggest benefit of protein is that it helps in making muscles in the body.

• Protein takes more time to digest so the stomach is full for a long time.

• Protein is also known to keep bones, ligaments and other connective tissues healthy.

• Dietary protein improves body functioning. 

• Protein is also good for our skin and hair.

• Proteins can heal wounds or injuries immediately.

• Protein also increases the intensity of the brain and makes it quite active.

• Protein gives you quick energy.

Natural sources of protein

Quantity of protein your body requires you will get from your daily meals which differ according to your weight, gender, age, and health. Protein is found in a wide range of food and it’s important that you should get enough protein in your diet every day. Let’s check out these foods which are natural sources of protein.

1. Milk:

It is the best and natural source of good protein. Protein found in milk is said “Complete protein” because it has all 9 essential amino acids which our body needs to function properly. There is 2 main protein found in milk are casein and whey protein. Approx 1 cup (0.24 liters)  of milk has 8 grams of protein.

What nutrients does milk contain?

Milk contains several important nutrients; a glass of milk (200ml) will give you calcium, protein, iodine, potassium, phosphorus and vitamins B2 and B12. For more information on the functions of the nutrients in milk.

Nutrition in milk:

The nutritional composition of milk is highly complex, and it contains almost every single nutrient that your body needs

• Calories: 149

• Water: 88%

• Protein: 7.7 grams

• Carbs: 11.7 grams

• Sugar: 12.3 grams

• Fiber: 0 grams

• Fat: 8 grams

Benefits of drinking milk:

• Improved bone health, skin texture, and a stronger immune system.

• It aids in the prevention of severe illnesses such as hypertension.

• Milk also prevents dental decay, dehydration, and respiratory problems.

• Consuming milk regularly can reduce obesity, signs of osteoporosis and even some forms of cancer.

2. Lean Meat:

Lean meats are a good source of protein for those people who are following low calorie and low-fat diets. It has antioxidant properties that help to prevent free radicals from damaging cells.

 Lean meat also helps to enhance the immune system. It also helps the body to convert carbohydrates into glucose. Lean meat can help with nerve function and can reduce inflammation.

Nutrients in meat:

Animal protein is a complete protein, meaning it provides all nine essential amino acids.

• Calories: 205

• Protein: About 27 grams

• Riboflavin: 15% of the Daily Value (DV)

• Niacin: 24% of the DV

• Vitamin B6: 19% of the DV

• Vitamin B12: 158% of the DV

• Niacin: 24% of the DV

• Phosphorus: 19% of the DV

• Zinc: 68% of the DV

• Selenium: 36% of the DV

 (DV) Percent Daily Value:

Percent Daily Value (DV) on the Nutrition Facts label is a guide to the nutrients in one serving of food. For example, if the label lists 15% for calcium, it means that one serving provides 15% of the calcium you need each day.

Sources of Lean Meat:

• Chicken breast

• fish

• Seafood

• Turkey

• Duck

Goes eating red meat increase the risk of cancer and heart disease?

Answer: For heart disease, the answer is pretty clear. Some red meats are high in saturated fat, which raises blood cholesterol. High levels of LDL cholesterol increase the risk of heart disease.

When it comes to cancer, the answer is not so clear. Many researchers say it does raise the risk, especially for colorectal cancer.

3. Fish:

Fish one of the best natural sources of protein. Fish is loaded with protein and other important nutrients. Just 1 ounce (37.8 gram) of fish has 28 grams of protein. Fish is also a great source protein which is incredibly important for your body and brain.

 Regular consumption of fish can effectively lower the level of triglycerides found in the blood. It can also control blood pressure, inflammation, muscular degeneration and reducing the risk of heart disease.

Nutrients in fish:

Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin).

Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

4. Chicken:

It is an easily available source of lean protein. Approx 100 grams of chicken contains 28 grams of protein. It has great health benefits when taken in moderate quantities.

Nutrients in  chicken:

Chicken is an excellent source of niacin and very good source of protein and selenium. It is also a good source of protein, selenium, vitamin B6, and phosphorus.

It is also a good source of choline, pantothenic acid and vitamin B12.

Other benefits of Chicken:

• Chicken also helps support a healthy body weight and aids weight loss.

• Eating chicken suppresses and controls a body’s homo cysteine amino acid levels.

• It can support the health of teeth, bones, kidney, liver, and central nervous system.

• Chicken can regulate metabolic performance.

• The chicken will keep blood vessels healthy and energy levels high.

• Eating chicken can also enhance your mood.

• It is good for healthy eyesight.

• It can reduce your skin problems and repair dry or damaged skin.

• Eating chicken will help you to regenerate loosed bones.

5. Eggs:

Eggs are the best sources of low carbs, low calories and great sources of good protein. One avg size Egg contains approx 8 grams of protein and 70 calories. It has been proved in researches that eating 2 eggs daily helps you to have a strong cardiovascular system and controlled weight.

Nutrients in egg:

• Vitamin A: 6% of the RDA

• Folate: 5% of the RDA

• Vitamin B5: 7% of the RDA

• Vitamin B12: 9% of the RDA

• Vitamin B2: 15% of the RDA

• Phosphorus: 9% of the RDA

• Selenium: 22% of the RDA

• Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc

 (RDA) Recommended Dietary Allowance:

The Recommended Dietary Allowance (RDA), the estimated amount of a nutrient (or calories) per day considered necessary for the maintenance of good health by the Food and Nutrition Board of the National Research Council/ National Academy of Sciences.

How many grams does an egg have?

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.

Other benefits of Eggs:

• The protein found in eggs helps to reproduce and restore body tissues and muscles.

• Eggs are necessary for the brain and the nervous system to function effectively.

• Keeps the immune system healthy.

• Eggs may help to prevent congenital disabilities.

• Prevents muscular degeneration.

• Eggs also promote good vision.

• The protein found in eggs takes more time to digest so it keeps the stomach full for a longer period.

• Eggs help in making skin healthy and also stop the damage to body tissues.

6. Cottage Cheese:

It is a brilliant source of protein for those who are vegetarian. Cottage cheese contains fewer amounts of fatty acids so it also helps you to lower the blood pressure. It helps in preventing certain cancers, such as prostate cancer.

Cottage cheese can also be consumed in order to motivate weight loss.  A higher intake of cottage cheese helped overweight and obese premenopausal women.

Nutrients in cottage chesse:

• Calories: 163

• Protein: 28 grams

• Carbs: 6.2 grams

• Fat: 2.3 grams

• Phosphorus: 24% of the Reference Daily Intake (RDI)

• Sodium: 30% of the RDI

• Selenium: 37% of the RDI

• Vitamin B12: 59% of the RDI

• Riboflavin: 29% of the RDI

• Calcium: 11% of the RDI

• Folate: 7% of the RDI

• It also has decent amounts of vitamin B6, choline, zinc, and copper.

 (RDI) Recommended Dietary Intake:

A Recommended Dietary Intake (RDI), sometimes referred to as recommended daily intake, is the average daily intake level of a particular nutrient that is likely to meet the nutrient requirements of 97-98% of healthy individuals in a particular life stage or gender group.

7. Lentils:

Lentils are low in calories, but an excellent source of protein. Eating lentils can decrease numerous heart infections. Lentils constitute more than 25% of the protein. Lentils are a rich source of fiber, which regulates proper bowel movements and the development of healthy gut bacteria.

It also contains a broad range of beneficial plant compounds called photochemical.

Nutrients in lentils:

• Calories: 230

• Carbs: 39.9 grams

• Protein: 17.9 grams

• Fat: 0.8 grams

• Fiber: 15.6 grams

• Thiamine: 22% of the Reference Daily Intake (RDI)

• Niacin: 10% of the RDI

• Vitamin B6: 18% of the RDI

• Folate: 90% of the RDI

• Pantothenic acid: 13% of the RDI

• Iron: 37% of the RDI

• Magnesium: 18% of the RDI

• Phosphorous: 36% of the RDI

• Potassium: 21% of the RDI

• Zinc: 17% of the RDI

• Copper: 25% of the RDI

• Manganese: 49% of the RDI

Highly nutrient and best natural source of protein.

 (RDI) Recommended Dietary Intake 

A Recommended Dietary Intake (RDI), sometimes referred to as recommended daily intake, is the average daily intake level of a particular nutrient that is likely to meet the nutrient requirements of 97-98% of healthy individuals in a particular life stage or gender group.

8. Almond:

It contains plenty of unsaturated fats, fibers, and protein. Almonds are enriched with a lot of goodness and provide many health benefits such as lowering the blood sugar levels, reduce blood pressure and lower cholesterol levels too.

Eating almonds can also curb hunger and encourage weight loss. They are highly nutritious and rich in healthy fats and antioxidants. A handful of almonds only provide 161 calories and 2.5 grams of digestible enzymes. Almonds bind certain minerals in the body and prevent them from being absorbed.

Nutrients in almond:

• Fiber: 3.5 grams

• Protein: 6 grams

• Fat: 14 grams (9 of which are monounsaturated)

• Vitamin E: 37% of the RDI

• Manganese: 32% of the RDI

• Magnesium: 20% of the RDI

• They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus

 (RDI) Recommended Dietary Intake 

A Recommended Dietary Intake (RDI), sometimes referred to as recommended daily intake, is the average daily intake level of a particular nutrient that is likely to meet the nutrient requirements of 97-98% of healthy individuals in a particular life stage or gender group.

9. Yogurt:

It is rich in important nutrients. It is high in protein. Yogurt contains some almost every nutrient that your body needs. Some varieties may provide benefits to digestive health. It strengthens your immune system. Protects your bones from osteoporosis. Yogurt is beneficial for heart health. It promotes weight management hence, motivates weight loss.

Nutrients in yogurt:

• Calories    61

• Water    88%

• Protein    3.5 grams

• Carbs    4.7 grams

• Sugar    4.7 grams

• Fiber    0 grams

• Fat    3.3 grams

10. Kidney beans:

Kidney beans have high protein content. Dietary fibers present in kidney beans lowers cholesterol levels in the blood. 100 grams of kidney beans has approx 9 grams of protein.

 It also reduces the danger of developing diabetes. Kidney beans contribute greatly to healthy cognitive functions. Kidney beans are very important in conducting metabolism.

Nutrients in kidney beans: 

• Calories: 127

• Water: 67%

• Protein: 8.7 grams

• Carbs: 22.8 grams

• Sugar: 0.3 grams

• Fiber: 6.4 grams

• Fat: 0.5 grams

Other benefits of kidney beans:

• It keeps the body free from harmful free radicals.

• It helps in detoxifying the body.

• Kidney beans help to reduce hypertension.

• The large amount of dietary fiber in kidney beans keeps one full for longer.

• The insoluble dietary fibers help in relieving constipation.

• Antioxidant properties found in kidney beans help to strengthen the body’s immune system.

• Regular consumption of kidney beans helps to reduce wrinkles, heal acne and nourish hair and nails.

• Kidney beans make the bones stronger and help in the prevention of osteoporosis. 

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