Protein is a fuel that your body requires for cell division, their growth and fixing them. This process makes your body function properly. Protein is present in a wide variety of foods, and you must get sufficient protein every day in your diet. The amount of protein you can get from your diet depends on your weight, gender, age and health.
Protein Food Examples – As Amino Acids
Proteins consist of blocks of structure, called amino acids. There are about twenty different amino acids in various combinations that interlink together. Your body uses these to produce new proteins like muscle and bone, and other substances like enzymes and hormones. It can also use these as a source of energy.
Protein Nutritional Value
A protein’s nutritional value is determined by the number of essential amino acids which it contains.
Those who adopt a strict vegan or vegetarian diet each day need to choose a variety of protein sources from a combination of plant foods to ensure they get a sufficient mixture of essential nutrients.
Whether you adopt a vegan or vegetarian diet, you will usually get the nutrients you need by consuming a large amount of food. A meal containing cereals and legumes like baked, baked beans, for example, contains all the necessary amino acids present in a traditional meat dish.
Protein Food Examples
Some dietary protein sources include:
- lean meats – beef, pork, veal, pork, lamb kangaroo
- nuts and seeds – almonds, pine nuts, hazelnuts, walnuts, macadamias, pumpkin seeds, cashews, sunflower seeds, sesame seeds
- fish and seafood – fish, crab, prawns, mussels, lobster, scallops, oysters, clams
- poultry – chicken, duck, goose, turkey, emu, bush birds
- legumes and beans – all beans, split peas, lentils, tofu, chickpeas,
- dairy products – milk, cheese, yogurt
Many grain and cereal-based items are also protein sources but are not as rich in protein as meat and animal-alternative products in general.
Protein Food Examples – Protein Shakes, Powders And Supplements
Protein shakes, powders and supplements are superfluous to the nutritional needs of most Australians. Ninety-nine per cent of Australians get enough protein from the food they consume, according to the most recent national nutrition survey.
The protein you consume will either be excreted from your body as waste or processed as weight gain on top of what your body needs.
When part of a healthy diet, the safest way for you to get the nutrition you want is to eat a wide range of protein-rich food when stated in the Australian Dietary Guidelines. So if you do want to use protein drinks, powders, and supplements, speak with your doctor.
High Protein Diets Are Dangerous
Many fad diets advocate very high intakes of between 200 and 400 grams of protein a day. It’s much more than five times the minimum level in Australian Dietary Guidelines.
Also, for bodybuilders and athletes, the protein guidelines in the Guidelines include enough nutrition to develop and rebuild muscles. A diet that is high in protein can stress the liver and kidneys. It may also cause excessive calcium loss, which can increase the risk of osteoporosis.