5 Benefits to take Protein
Protein is one of the basic building blocks of the human body. Constitutes about 20% of our total body weight. Makes the muscle, hair, skin and connective tissues. Also neeeded for our immune system, to synthesize neurotransmitters and for the creation and signalling of hormones. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it.
Amino Acids building the ‘building blocks’
Our body can make 11 of them from other compounds already in the body. That leaves nine amino acids that we must get from our diet. Those 9 Amino Acids are called “essential amino acids”.
Non Essential and Essential Amino Acids
The 11 non-essential amino acids are called “non-essential” because our body can build them from chemicals already present in it. They are very important and our body requires them for several functions.
How much Protein do we need each day?
Our protein needs depend on our age, size and activity level. ICMR (Indian Council of Medical Research) recommends the following protein intake for different life stages for Indian population.
Did you know 9 out of 10 Indians are diet deficient in proteins. Daily requirement of an averrage Indian Male are 60 gram protein. Daily requirement of an average Indian Female are 55 gram protein.
5 Benefits to take Protein
1. Protein for good for hair, skin and nails.
2. Helps sustain energy levels.
3. Builds, repair & maintains cells.
4. Supports immune system.
5. Adds to muscle strength & growth
Our body constantly uses up protein and does not store it and therefore it needs to be replenshed every day.
Protein at different life-stages
1. Young Children
2. Teenagers
3. Young Adults
4. Pregnant & lactating women
5. Menopausal women
6. Older people
For 60 gram of Protein you need to have either of these alone or a judicious combination of these 11 Eggs, 50 Bananas, 25 Potato, 8 Glass of Milk and 8 cups of Curd.
You regular diet may not be a balanced one, as it may not provide adequate protein and eating any of the above alone, in the given quantities, may give you surplus calories and fat.
Evaluating Protein Quality
Different methods of estimating protein quality have been used at different times. Protein Digestibility Corrected Amino Acid Score (PDCAAS). It measures the amount & percentage digestibility of each amino acid.
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