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Everything you need to know about Protein

Protein is a nutrient your body needs to grow and repair cells and to work properly. Protein is found in a wide range of food and it’s important that you get enough protein in your diet every day. 
Proteins are made up of building blocks called amino acids. There are about 20 different amino acids that link together in different combinations to form a complete protein. Your body uses them to make, muscle and bone, and other compounds such as enzymes and hormones.

Some amino acids can be made by your body – there are 11 of these and they’re known as non-essential amino acids. There are 9 amino acids that your body cannot make, and they are known as essential amino acids. 


Nutritional value of protein :

The nutritional value of a protein is measured by the quantity of amino acids it contains.

Different foods contain different amounts of amino acids.

Animal products (such as chicken, meat, fish and dairy products) have all of the essential amino acids and are known as 'complete' protein (or high-quality protein).

Plant proteins (beans, lentils, nuts and whole grains) always lack at some amino acids and are considered 'incomplete' proteins. (or second class protein)


Protein foods:

Some food sources of complete protein (High Quality Protein) include:

Meat – lamb, etc.
Poultry – chicken, turkey, duck, etc.
Fish and Seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams
Eggs
Dairy products – Paneer, yoghurt & cheese.

The human body can’t store protein and will excrete any excess, so the most effective way of meeting your daily protein requirement is to eat small amounts at every meal.

Daily recommended protein requirements of the body includes atleast 1gram per kg of your body weight for both male and female. (For example if your body weight is 60kgs your per day protein requirement is atleast 60 grams) 

"Always choose high quality protein foods only."
- Nutritionist Satyam Srivastava
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