How Much Protein Do You Need?
Proteins are one of the important nutrients needed by the body. It is needed for building and repairing the cells and tissues of the body. Protein requirement varies according to age and gender.
How much protein do you need?
Your age and health condition usually determines your protein requirement. Infants need around 10 grams of protein everyday. Teenage girls and adult women require around 46 grams of protein, whereas teenage boys need 52 grams of protein daily.
Intake of 56 grams of protein per day is usually adequate for adult men. Protein need of women increases during pregnancy and lactation. Pregnant and nursing women need about 71 grams of protein daily. It is suggested that at least 10 percent of total calorie intake in a healthy meal should comprise of protein.
Protein deficiency risks
Inadequate protein in your diet leads to protein deficiency. The common symptoms of protein deficiency include edema, weight loss and fatigue. Your hair might become thin and brittle, with poor hair color and hair loss. The skin becomes, dry, flaky and extremely susceptible to sunburn.
People suffering from protein deficiency have difficulty in healing wounds. They might develop skin rashes, skin ulcers and bedsores. Headache, nausea, abdominal pain, muscle cramps and fainting might occur due to protein deficiency.
Excess protein risks
While protein deficiency is largely a problem of developing countries, rich nations might experience the adverse affect of excessive protein rich diet. High protein diet creates strain on the liver and kidneys. It could increase the nitrogen content in the blood. Extra nitrogen deposits in the muscles in the form of kinotoxins, causing fatigue. Protein rich diet can also increase risk of arthritis.
Meat is the best source of protein. However, to avoid the saturated fat content of meat products, you should always stick to lean meat. Eggs, although a rich source of protein, can also raise your blood cholesterol level.
However, studies have shown that having two eggs a day is usually safe for the health. Fish is a wonderful source of healthy protein. Plants are also reliable sources of protein. Unlike animal proteins, plants do not offer complete protein. Studies have shown that more than complete protein, our body needs essential amino acids for growth and repair of cells.
Plant proteins are packed with the essential amino acids. Beans and nuts are popular sources of essential amino acids. Banana, dates, tomatoes, alfalfa, bean sprouts, eggplants, carrots, okra, corn, squashes, broccoli and cabbage are rich sources of plant proteins.
