Daily Protein Requirement

• Kids 0.5 grams per Lbs a day
• Adults 60 grams a day

Why we need them lets read this?

• Proteins are recognized as the building blocks of our body. They are absolute essential for normal function of our body parts. They play a major contributing role in the formation of DNA and hormones. They also significantly contribute to our Immune Responses, Cell Signaling, Cell Cycle and Cell Adhesion. Proteins are needed to make Hemoglobin, which is an important part of red blood cells and red blood cells carry oxygen to our body parts. Every function in our body depends on proteins.
• Proteins also play a significant role in flow of materials in our body fluids.
• Proteins are the essential and integral part of a balanced and healthy diet. Food is the main source to get the quantity of proteins the body needs for healthy and balanced lifestyle. Eating appropriate amount proteins is necessary for stronger Muscles and Energy. A proper balance of proteins in our diet can be helpful in weight loss.

Here are some good sources of proteins

Seafood, meat, dairy products, nuts and seeds, legumes, soya products, beans, cereals such as rice, oats and wheat are the major sources of dietary proteins.

Let’s talk about Complete and Incomplete Proteins

Confused? Don’t be let’s read this

Types of Proteins:

There are two types of proteins complete proteins and incomplete proteins …

Complete Proteins

Consist of all the essential amino acids. Most animal foods including eggs, poultry, meat fish, milk and cheese provide complete proteins. Eggs are the richest source of complete proteins. Some plant proteins such as soybeans are also complete proteins.

Incomplete Proteins

Consist of small quantity of one or more essential amino acids. Most plant foods such as seeds, nuts, vegetables, legumes (peas and beans) and grains are incomplete proteins.
Let’s find out where we can get them …

Good Food Sources:

Some good sources of proteins are as follows:

Fish and Seafood:

Seafood is one of the best protein sources. It usually consists of low amount of fats. Fish such as salmon contains somewhat high quantity of fats. But it is known for providing essential omega-3 fatty acids, which are beneficial for heart.

Dairy Products:

Dairy products such as milk, yogurt, cream and cheese are the rich sources of proteins. They also provide calcium and essential vitamins. They help keep teeth and bones strong and prevent osteoporosis. If you select skim or low-fat dairy products, they are helpful for weight loss.

Eggs:

They are an excellent source of proteins, as they provide complete proteins. Normal healthy adults are advised to eat an egg daily.

Meat:

Meat contains a significant amount of proteins. White meat of poultry is more preferable, as it offers excellent lean proteins. Dark meat contains higher quantity of fats. It should be consumed only after removing the skin.

Beans:

Beans are the best source of proteins for the vegetarians. ½ cup of beans consists of proteins equivalent to that of 3 ounces of broiled steak. Beans are also loaded with high amounts of fibers. Soybeans provide complete proteins and 8 essential amino acids.

Legumes and Nuts:

Legumes and nuts such as cashews, almonds, lima beans, lentils, red kidney beans and tofu are rich in proteins 

Here comes the Scary part what can happen if we don’t take them

Protein Deficiency Diseases:

Proteins have always been called the building blocks of the human body. Proteins, along with other nutrients provide the energy to our body to function and are essential in muscle development. They also keep the skin healthy, and promote healthy growth of hair and nails.

A lack of proteins in the body can lead to a lot of problems, and if not taken care of, our body will be prone to brutal diseases.
As mentioned earlier, protein deficiency can cause some serious diseases particularly in children.  Let’s read more and educate ourselves …

Types of Protein Deficiency:

Protein deficiency is mainly a result of under nourishment. The amino acids in proteins enable the growth and function of our body. When the body does not receive enough proteins from the foods consumed and the protein reserved the body gets exhausted, it can result in two major protein deficiency diseases in children.
Both the conditions mentioned below occur when infants and toddlers are kept away from breast milk prematurely.

Marasmus:

When infants below one year of age are weaned from breast milk and their diet is replaced with less nutritive food, they may develop a condition called Marasmus. This is signified by a sudden, massive reduction in body weight. Further, the body tissues begin to waste away, the brain weight reduces, the ribs become visible through the skin, and digestion is affected resulting in the growth of the belly. Hair and skin are affected. The skin becomes shriveled, the body becomes frail and weak, the face looks gaunt and the eyes appear sunken. The development of the brain is affected and this condition may result in mental retardation.

Kwashiorkor:

Due to the cause mentioned above, a child aged 1 - 3 years may develop this condition known as Kwashiorkor. This is evident in signs such as irritability, and patchy, cracked and scaly skin. It results in stunted growth of the child, thinning of the body, curving of the legs and is also marked by bulging eyes.
To avoid this it is first important to ensure that the lactating mother should receive adequate proteins for her body. Then, a child should be breast fed until an appropriate age.

Protein Deficiency Signs and Symptoms:

The various protein deficiency symptoms start showing themselves in a insubstantial manner and then may get serious over time. The following symptoms may be noticed among those suffering from a protein deficiency.

• Hair Loss
• Lethargy and weakness
• Skin rashes
• Weight loss
• Trouble falling asleep
• Delayed wound healing leading to protein deficiency infections
• Muscle cramps
• Brittle nails
• Ridges in finger and toe nails
• Skin ulcers
• Headache and nausea
• Edema (water retention in legs, feet, hands, etc.)
• Mood swings
• Depression and anxiety

In order to overcome a protein deficiency and prevent protein deficiency diseases it is essential to consume high protein foods. However, do not increase your protein intake without the consultation of a doctor or a nutritionist as excess proteins can also cause trouble to the body. Depending on the amount of protein your body requires, a doctor may also prescribe some protein supplements to you. For the healthy functioning of the body, not only do you require sufficient proteins, but also other nutrients in adequate amounts. This can be achieved only by consuming a healthy, balanced diet that takes care of all the body's requirements and prevents it from the development of various diseases.