Tuesday, June 28th, 2011

Are You Taking Enough Proteins?

ProteinProteins are a necessary part of every living cell in the body. Next to water, protein makes up the greatest portion of our body weight. In the human body, protein substances make up the muscles, ligaments, tendons, organs, gland, nails, hair, and many vital body fluids, and are essential for the growth of bones. Now, the most important question arises is what is your protein intake? And is it sufficient for a healthy you?

My Health Guardian reveals the facts of protein and why is it so important for our wellbeing. Keep reading to know in details…

Why protein is important?

Proteins help to regulate the body’s water balance and maintain the proper internal pH value. They assist in the exchange of nutrients between the intercellular fluids and the tissues blood and lymph. And therefore, a deficiency of protein can upset the body’s fluid balance, causing edema. Proteins also form the structural basis of chromosomes, through which genetic information is passed from mother to offspring– The genetic code. So, it is vital to concentrate more on protein intake.

How much protein our body needs each day?

Expert tells, in general, the daily protein need varies from person to person as per the different age groups. Geetu Amarnani shares an age wise protein chart:

Grams of protein needed each day

  • Children ages 1 – 3  requires 13 gm
  • Children ages 4 – 8  requires 19 gm
  • Children ages 9 – 13 requires 34 gm
  • Girls ages 14 – 18 requires 46 gm
  • Boys ages 14 – 18 requires 52 gm
  • Women ages 19 – 70+ requires 46 gm
  • Men ages 19 – 70+ requires 56 gm

Food that contain proteins

Protein is found in the following foods:

  • Meats, poultry, and fish
  • Legumes (dry beans and peas)
  • Tofu
  • Eggs
  • Nuts and seeds
  • Milk and milk products
  • Grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)

Protein Value Food Wise:

Approximate amount of protein in specific food is mentioned below:  

  • Meat and fish: An ounce of meat or fish has approximately 7 grams of protein.
  • Egg: 6 grams protein
  • Milk, 1 cup – 8 grams
  • Cottage cheese, ½ cup – 15 grams
  • Yogurt, 1 cup – usually 8-12 grams, check label
  • Beans (including soya): 16 grams of protein
  • Legumes: Most of them including black, pinto, lentils: 7-10 grams protein per half cup of cooked beans
  • Nuts and Seeds : 5 – 9 grams protein

Priya Singh

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Category: Proteins
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