All you need to know about Protein diet

Protein is a crucial macro nutrient that plays a vital role in building and repairing tissues, making enzymes and hormones and supporting the immune system. It is essential to consume adequate amounts of protein through a healthy and balanced diet. Eating enough protein to meet our bodies' requirements is vital for many functions. On average, the recommendation is to consume ≥0.83 g of protein per kg of body weight per day (≥58 g per day for a 70 kg adult).

Here are some of the best sources of protein:

1. Meat: Meat is a rich source of protein and includes a variety of options such as chicken, beef, pork and lamb.
2. Fish and Seafood: Fish and seafood are excellent sources of protein, omega-3 fatty acids and other essential nutrients.
3. Eggs: Eggs are a complete protein source that can be prepared in various ways, such as boiled, scrambled, or fried.
4. Dairy Products: Milk, cheese and yogurt are excellent sources of protein and calcium, which is essential for maintaining strong bones.
5. Legumes: Legumes such as lentils, chickpeas, beans and peas are a great source of protein and fiber.
6. Nuts and Seeds: Nuts and seeds such as almonds, walnuts, chia seeds and flaxseeds are a rich source of protein, healthy fats and other essential nutrients.
7. Soy Products: Soy products such as tofu, tempeh and edamame are a great source of protein, especially for vegetarians and vegans.

Incorporating these sources of protein into a healthy and balanced diet can help ensure that you meet your daily protein requirements. It is important to remember that the amount of protein needed can vary depending on factors such as age, gender and activity level. Consulting with a registered dietitian can help determine the appropriate protein intake for an individual.

Protein is made up of amino acids, which are the building blocks of protein. The human body needs protein to carry out various functions, such as:

1. Building and repairing tissues: Protein is essential for building and repairing tissues in the body, including muscles, bones, skin and organs.
2. Enzymes and hormones: Protein is necessary for the production of enzymes and hormones, which regulate various bodily processes, such as digestion, metabolism and the immune response.
3. Transport and storage: Proteins help to transport and store essential nutrients, such as oxygen, in the body.
4. Energy production: Protein can be broken down into amino acids, which can be used for energy production.
5. Immune system support: Proteins play a crucial role in the immune system, as they are involved in the production of antibodies that help fight infections and diseases.

The human body cannot produce all the essential amino acids it needs to function, so it must obtain them through diet. Consuming protein-rich foods such as meat, fish, eggs, dairy, legumes, nuts and seeds is essential to meet the body's protein needs. It is important to consume an adequate amount of protein to support the body's functions, but consuming too much protein can also have negative health effects. Consulting with a registered dietitian can help determine the appropriate protein intake for an individual