WHY ARE PROTEINS IMPORTANT FOR THE BODY?
Proteins are necessary for the growth and regeneration of the body. The word “protein” comes from the Greek word “protos”, which means the first element. They are very important for the body and are more often recommended in the diet of recreationists and athletes.
Main functions of proteins in the body:
• Growth and development – protein is crucial for the growth and development of the whole organism;
• They are responsible for the proper functioning of many biochemical processes in the body;
• The structure, strength, and elasticity of many parts of the body depend on proteins;
• Maintain the PH balance in the body;
• Have a favorable effect on immunity;
• Excellent source of energy.
It is the main factor in building hair, nails, muscles, cartilage, skin, and blood. Unfortunately, the body does not store a reserve of proteins, unlike fats and carbohydrates. That’s why optimal protein intake is very important.
Protein increases muscle mass and strength, that is, it enables the building of muscles.
That is why it is very important if you want to tone them, the protein in your diet is very important. The protein is also recommended during weight loss so that you do not weaken the muscles. Reduce appetite and reduce the feeling of hunger.
Of all three macronutrients (fats, carbohydrates, and proteins), protein saturates the body the most. Therefore, a diet rich in protein is recommended for weight loss. Also speed up metabolism and thus increase the number of calories burned.
Individual protein needs depend on health, body, physical activity, and the goal you want to achieve, as well as the level of physical activity you do. On average, it is thought that the average man needs 56 – 91 grams of protein per day, and the average woman needs 46 – 75 grams of protein.
Food is rich in protein!
Eggs are full of vitamins, minerals, healthy fats, and antioxidants. Egg whites in particular are almost pure protein. One egg has about 6 g of protein.
Chicken breast and white turkey meat are also high in protein. Chicken and turkey white meat without skin in 100g have about 22g of protein.
Almonds contain a lot of protein and other nutrients such as vitamin E and magnesium. Almonds have about 18 g of protein in 100 g of almonds.
Oatmeal is an excellent protein meal rich in healthy fiber, magnesium, vitamin B1, and several other nutrients. Half a cup of raw oatmeal has about 13 g of protein.
Broccoli is an excellent source of protein full of vitamins C, K, fiber, and potassium. About 100 g of broccoli contains about 3 g of protein.
Tuna – fish is considered a very good source of protein, 100 g of tuna has about 22 g of protein.
Apart from the above, shrimp, dairy products, beef, mushrooms, peas, quinoa, peanuts, walnuts, and other seeds are good sources of protein.
