Monday, June 13, 2022

Protein food sources

Protein is an important part of a healthy diet. The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.

Proteins give structure and support to body cells and are necessary for immune function, movement, chemical reactions, hormone synthesis, and more.

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in blood.

The 2 main food groups that contribute to protein are the:
*Group 1. Lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
*Group 2. Milk, yoghurt, cheese and/or alternatives (mostly reduced fat)

The vegetable and grains, contribute smaller amounts of protein, but they can add up to significant quantities.

Top 10 sources of lean protein: fish, seafood, skinless, white-meat poultry, lean beef (including tenderloin, sirloin, eye of round), skim or low-fat milk, skim or low-fat yogurt, fat-free or low-fat cheese, eggs, lean pork (tenderloin), beans

Fruit with the most protein: guava, avocado, jackfruit, kiwi, apricot, blackberries, raspberries, raisins, banana, grapefruit, oranges, cherries.

Protein are all made up of tiny building blocks called amino acids. There are about 20 different amino acids that link together in different combinations. Nine of these are considered essential, meaning human body needs them but can’t make them on its own, so human need to get them from diet.

Protein content of wheat and flour is considered one of the best single indices of bread making quality. Protein often occurs in foods in physical or chemical combinations with carbohydrates and lipids.

The glycol proteins and lipoproteins affect the rheological properties of food solution or have technical applications as edible emulsifiers.

During the heating (boiling, baking or roasting) the amino acid side chains are degraded or interact with other food component (e.g., lysine with reducing sugar) to give typical flavor.

The effects of protein deficiency and malnutrition range in severity from growth failure and loss of muscle mass to decreased immunity, weakening of the heart and respiratory system, and death.
Protein food sources

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