What you need to know about Proteins

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Protein is one of the macronutrients in human nutrition that is essential to building muscle mass. It is commonly found in animal products such as lean meats, cheese, egg whites, though is also present in other sources, such as nuts and legumes and some plant seeds.

Along with fat and carbohydrates, protein is a macronutrient, meaning that the body needs relatively large amounts of it. On the other hand, Vitamins and minerals, which are needed in only small quantities, are called micronutrients. Unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.



Protein Enriched Foods

Protein Enriched Foods

Why we need proteins

Protein is an important component of every cell in the body. The body uses protein to build and repair tissues. We also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Old proteins are constantly broken down while new ones are synthesized. Dietary proteins provide the amino acids used to make new proteins in the human body.

What are Amino Acids?

Proteins are made up of smaller blocks called amino acids. There are 20 different amino acids that join together to make all types of protein. Nine of these, known as essential amino acids or indispensable amino acids, must come from the diet because the human body cannot make them on its own. Our requirements for essential amino acids vary, depending on factors such as stage in life for growth and development, injury or illness.

Sources of protein

Dairy Sources: Greek Yogurt, Cottage Cheese, Swiss Cheese, Eggs, Milk, Whey Protein

Meat: Steak, Ground Beef, Pork Chops (Boneless), Chicken Breast (Boneless And Skinless) and Turkey Breast

Seafood: Tuna, Halibut, Octopus, Salmon and Tilapia

Lentils, Beans: Navy Beans, Dried Lentils, Peanut Butter, Mixed Nuts, Bean Chips and Edamame

Grains: Wheat Germ, Soba Noodles and Quinoa

High-Protein Produce: Smoothie Drinks (check the nutrition facts!) and Tofu


Vegan Protein

Vegan Protein

Rating protein sources

Protein-rich foods are often rated in terms of how complete their amino acid profile is, in relation to needs for essential amino acids. Food we get from animals and animal products (meat, fish, eggs, dairy) usually supply all of the essential amino acids and therefore score highly on their amino acid profile and are regarded as high-quality proteins.

Should I take protein supplements?

Protein supplements are for people who lack sufficient protein sources in their diets or have elevated needs due to repair and recovery processes or metabolic stress. If you have certain medical conditions, you may need to either limit or increase your intake of certain amino acids and you should consult your health care provider before taking protein supplements.

My next blog article discusses the next of these, Fats.


  • Selva March 14, 2017 at 8:14 pm

    Very valuable and useful information for our day to day life, which should reach one and all . It is a great service to young and old alike. your efforts and the presentation style are highly commendable.

    • Jayashree March 17, 2017 at 4:36 pm

      Thank you Sir. You may want to consider subscribing to my blog for regular updates. If you have any questions, please feel free to email me jay@jayashreeprakash.com


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