protein It is the building block of life and is present in every cell of the body. Approximately 18-20% of body weight is shared by protein. Despite its importance in the daily diet, the majority of the population in many developing countries suffer from protein deficiency.
According to the sitethehealthsite“Children have higher needs due to growth, building strong immunity and preventing infection. As adults, we need protein to strengthen muscles, aid in weight loss. In addition to building immunity and Being the building blocks for all cells, protein is absolutely necessary to prevent (muscle loss) and also aid in proper recovery.” Faster and faster after illness “.
How much protein should you eat every day?
The daily protein requirement for an average adult is 0.8-1.0 grams per kilogram of body weight (50-60 grams of protein per day). He adds that eating 15 to 20 grams of high-quality protein per meal can help meet a person’s daily needs, meaning one-quarter of your plate should be full of protein at each meal..
The best sources of protein
The quality of the protein you eat is also very important, poultry such as chicken, duck, turkey and eggs are the best source of vital protein and are called complete proteins as they contain all the essential amino acids in abundance of the diet.
“Complete protein sources such as chicken, turkey, duck and eggs are rich in quantity, quality and 100% digestible. They are full of healthy proteins, fats and micronutrients. Their high protein content makes them a great food for boosting immunity. In addition to being an excellent source of protein, they are also rich in nutrients: micronutrients such as vitamin A, vitamin B12, zinc, iron and selenium “.
How do you make sure you’re getting enough protein in your diet?
Start your day with a healthy breakfast including one egg a day or milk, main meals should include some protein foods like lentils or chicken/turkey/duck, also snack of protein rich foods“.
Therefore, the focus should not only be on the amount of protein you eat, but also on its quality.
