Protein is the major supplement that keeps the body fit and healthy. It is a “Macro-nutrient” essential to build the muscle mass and provides calories or energy to the body. Chemically, protein is made up of amino acids which are composed of carbon, hydrogen, nitrogen, oxygen or sulfur. These amino acids are the major substances present in every cell and are linked together in the form of building blocks through peptide bonds forms a Protein.
For infants from 0 to 6 months, the average protein intake per day should be 9 grams and from 7 to 12 months, the intake should be increased to 11 grams. From 1 year to 13 years, it ranges from 13-34 grams and encase of adults, it should be 56 grams for men and 46 grams for women. In case of a pregnant woman the intake should be increased to 70 grams.
Proteins are divided into two categories namely Complete Protein and Incomplete Protein. Complete Protein requires all the amino acids that our body needs and some of the complete protein foods include meat, poultry, seafood, steak, turkey, salmon, eggs and low-fat dairy. If the amino acids are lacked by one or more number then it is called incomplete protein and some of the incomplete protein foods include beans, peas, seeds, nuts, soy products and some grains.
The high protein percentage food for vegetarians is discussed below:
Kidney Beans: This is the topmost food which contains a bulk amount of proteins, vitamins, minerals and carbohydrates that helps in building muscle strength. One cup of kidney beans contains 15-16 grams of protein. They are also rich in Antioxidants that help in boosting the immune system. The advantages of kidney beans lower cholesterol, improves memory, prevents hypertension, helps in weight loss, relieves constipation, cleanses stomach, improves heart health, reduces a migraine, good for asthma and diabetic patients.
Soybeans: This is another rich source of protein and is also rich in omega 3 fatty acids that protect the body from cardiovascular disease. One cup of soybeans contains 28.6 grams of protein and 298 calories. It also plays a vital role in improving skin and hair benefits. Reducing the risk of cancer, preventing hearing loss, improving blood vessel integrity, promoting weight loss, reducing high cholesterol, improving immune function and strengthening body tissues are the health benefits of soybeans.
Lentils: It is a protein-rich content generally grown in Central Asia which belongs to the legume family. One cup of lentil contains 18 grams of proteins and 230 calories. The protein percent of lentil is equal to that of meat and is a low-fat product. Intake of lentils results in lower cholesterol, reduces the risk of heart attack, prevents constipation, stabilizes blood sugar, increases energy and helps in weight loss.
Oats: Oats are the best breakfast item that contains high protein and low-fat content. They are gluten-free whole grains packed with an adequate amount of vitamins and minerals and antioxidants. One cup of oats contains 16 grams of protein and 166 calories. Regular intake of oats lowers the weight, controls blood sugar, reduces cholesterol level, reduces the risk of asthma, helps with skin disorders and relieves from constipation.
Peanuts: They are a rich source of proteins,vitamins and minerals which belong to nuts family generally preferred as a snack item. One-ounce of raw peanuts provides 7.3 grams of protein and dry roasted peanuts provide 6.7 grams of protein per ounce and also 167 calories. They are rich in fatty content and some of the health benefits are increasing the energy, lowering bad cholesterol and increasing good cholesterol, fights against heart disease, stomach cancer, Alzheimer’s and depression.
Almonds: They belong to a nuts family which is well known for its nutritious values. One ounce of almonds contains 6 grams proteins and 164 calories. Almonds are rich in vitamin E and antioxidant properties. Raw almonds, as well as soaked almonds, have wonderful benefits such as lowers cholesterol, keeps the hair fall at bay, increases the skin texture, and reduces hunger and effective for weight loss.
Pumpkin seeds: These are power packed with proteins, antioxidants, magnesium, zinc and fatty acids. One ounce of pumpkin seeds contains 7 grams of proteins and 151 calories. It reduces the risk of cancer, controls blood pressure, and reduces the risk of heart attacks and good for diabetic patients. It increases the quality of sperm due to its high zinc content.
Cottage Cheese: Cottage Cheese is a white a colored creamy substance made from the curd of skimmed milk. It is great protein-rich food and less expensive. One cup of low fat cottage cheese contains 13 grams of proteins and 98 calories which gives a high protein to the body. The cottage cheese topped with fruits when served gives a spellbound taste and high protein.
Greek Yogurt: It is a type of yoghurt which is thick in consistency and high in protein than the regular yoghurt. One cup of non-fat Greek yoghurt contains 14 grams of proteins and 146 calories. Greek yoghurt topped with fruits or nuts or honey when served gives a fabulous taste.
Milk: Milk is the dairy product that consists of fat and proteins. One ounce of milk contains 1 gram of protein and 10 calories. It also contains calcium that strengthens the bones. Goat milk and Cow milk contains more proteins when compared to buffalo milk.
Cheese: Cheese is packed with much number of nutrients such as vitamins, protein, phosphorous, zinc and calcium. One ounce of cheese contains 10.9/grams of protein and 114 calories. Cheese can be paired up with a variety of foods which adds more taste to it.
Eggs: These are the high rich protein food with all essential amino acids. One large egg contains 6 grams of protein and calories. Increases high cholesterol, reduces the risk of heart disease, reduces eye sight and reduces the risk of heart stroke.
The over intake of proteins leads to several problems such as kidney damage, weight gain, constipation, bad breath, diarrhea, heart disease, dehydration, cancer risk and calcium loss.