Protein is one of three macronutrients (a nutrient you need to consume a large amount of) that make up the human diet. Eating a diet that consists of a lot of protein helps you build and sustain your muscles and ensures you have an adequate amount of specific neurotransmitters and hormones. Almost all foods possess a bit of protein, but certain foods are considered protein-rich.
Definition of Protein
Proteins are basically chains of small molecules referred to as amino acids. There are 20 different forms of amino acids, which are also labeled the building blocks of protein. When you eat protein in food, it is normally digested in the form of amino acids, which later get reconstructed into proteins that your body needs to survive. Out of the 20 total amino acids, nine of them cannot be created by the human body, so it is essential that you eat a diet that contains protein. It is a good idea to consume protein from a variety of different sources so that your body receives enough of every amino acid.
Identification
The amount of protein a person should consume varies depending on the individual. The Harvard School of Public Health recommends the minimum protein requirement for the average adult to be 0.8 grams of protein per kilogram of your body weight. Harvard reports that Americans on the whole eat protein-rich diets that involve receiving 15 percent of total calories from protein. Harvard recommends that people who have diabetes or kidney disease consume different amounts of protein than the average person.
Features
A protein rich diet includes meat and poultry, as these are among the richest protein sources. Ground beef and different varieties of other red meat, however, have high amounts of both cholesterol and saturated fats, which make them unhealthy protein sources when consumed in large quantities. Seafood and poultry are good alternative sources of protein that provide a similar amount of protein (6 to 8 g per ounce), but less cholesterol and saturated fat.
Considerations
For vegetarians, lentils and beans are the primary protein sources. NutritionData.com reports that one cup of red kidney beans contains 13 g of protein. A cup of chickpeas contains 12 g of protein. Tofu, which is made out of soybeans, is particularly high in protein (with half a cup of tofu containing 20 g of protein). Quinoa is an excellent source of protein from the grain; it has 24 g of protein in each cup. Because these protein sources are rich in fiber and low in fat, they are a good alternative to consuming animal sources of protein.
Significance
Protein is as powerful as it is necessary for every bodily function, from healing you to helping you build muscles. Your hair and nails are made out of protein. Your body utilizes protein to create essential enzymes, hormones and other chemicals. Your bones, muscles, cartilage, skin and blood require protein. Protein also gives your body energy and regulates your metabolism.
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