![shutterstock_723278326-768x565.jpg](https://images.hive.blog/DQmbDwHm8dGcirakWhdrUxoJa8bTtEcLwtBKaTfrkWakXek/shutterstock_723278326-768x565.jpg)
[Image Source](https://www.thehealthy.com/nutrition/how-to-eat-more-protein/)
When you hear the word protein, what comes to mind? Perhaps images of bodybuilders, chicken wings, or intense workouts. The truth is that protein is essential to our everyday lives and not just for those looking to build muscle. Protein helps keep our bodies strong and lean by supporting healthy bones, muscles, and blood vessels. Additionally, proteins are one of the three primary nutrients prominent in foods. The other two being carbohydrates and fats. Protein is found in almost all food sources—meats, fish, eggs, nuts, beans and soy products are examples of high-protein foods. In general most diets should be about 10 percent protein because that’s how much your body needs to function optimally. Read on to learn more about why protein is important and how you can get enough of it in your diet


What is Protein?

Protein is one of the three primary nutrients prominent in foods and is responsible for a variety of biological functions in our bodies. It is also the main component of muscles and other connective tissues, like ligaments and tendons. Additionally, proteins are important for the immune system and metabolism, which is the process of breaking down food into energy. Proteins are made of amino acids and there are 20 types of amino acids that are considered essential, meaning that our bodies cannot make them and we must get them from food. Foods that are high in protein tend to be high in these essential amino acids, which is why protein is often referred to as the “master builder” and “the king of nutrients”.
[Reference](https://medlineplus.gov/ency/article/002467.htm/)


Importance of Protein

Protein is essential for proper functioning of our bodies. It helps build and repair tissues, makes up enzymes and hormones, and is a crucial part of our immune system and metabolic processes. There are also many benefits of eating more protein. Weight Loss - Protein has a higher satiety factor than either carbohydrates or fat and thus leads to less calorie intake and reduced weight gain. This makes protein an important part of a healthy weight loss diet since it can help you feel full, but not bloated or stuffed. Better Metabolism - When consumed in moderation, protein can help regulate blood sugar levels, which is important for a healthy metabolism. This means your body will be able to break down and utilize carbohydrates more efficiently. Additionally, protein can help increase energy levels, which will benefit anyone who’s physically active. Stronger Bones - In order to maintain healthy bones, we need to include calcium-rich foods in our diet. A high-protein diet has been shown to increase calcium retention, which can help prevent osteoporosis and brittle bones.


How Much Protein Do You Need?


![handful-of-nuts.jpg](https://images.hive.blog/DQmRKtjPg7X487gmXb7YUoVpRabgpKn67DGWPKUg68KFoox/handful-of-nuts.jpg)
[Source](https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=How%20much%20protein%20do%20you,per%20kilogram%20of%20body%20weight.)
According to the Dietary Guidelines for Americans, men should consume 56 grams of protein per day and women should consume 46 grams. However, these numbers are based on a 2,000 calorie diet, so if you have a higher or lower calorie diet, you may need to adjust your protein intake accordingly. Pregnant and breastfeeding women need even more protein than the recommended daily amount. Conversely, people who have a higher risk of kidney disease, liver disease, they need may need to consume less protein
but those who are very athletic may need to consume more protein.


How to Get Enough Protein?
![02_grilledchicken_Ways-Nutritionists-Sneak-More-Protein-Into-Their-Diet_429374938_vkuslandia.jpg](https://images.hive.blog/DQmXm97DubDkrY2KDyuDf8zp1D645pMqRYmA1w88qgErLtL/02_grilledchicken_Ways-Nutritionists-Sneak-More-Protein-Into-Their-Diet_429374938_vkuslandia.jpg)
[Source](https://www.thehealthy.com/nutrition/how-to-eat-more-protein/)
The easiest way to get enough protein in your diet is to consume a variety of high-protein foods throughout the day, and you don’t have to rely on meat. Many non-meat sources of protein are also rich in essential amino acids that are crucial for our bodies. Some examples of high-protein foods include eggs, milk, yogurt, soybeans, legumes, nuts, seeds, fish, poultry, and lean cuts of red meat. When it comes to protein supplements, it’s important to note that the FDA does not regulate these products, so it can be difficult to know for certain what’s inside them and how much protein each serving actually contains. Additionally, protein supplements are not regulated in the same way as pharmaceuticals, so there’s little research behind how effective they actually are.
- eggs -An egg can provide up to 6 grams of protein and must be boiled.  A good source of protein.
- Nuts- Nuts can provide 2.5/3 grams of protein. Nuts have many benefits.  Nuts very beneficial food for health.
- Yogurt- Yogurt is a good source of protein.  Yogurt is a very tasty food.  It is mainly made from milk. Yogurt is rich in nutrients so we need to consume yogurt in quantity every day.
 
![07_hardboiled_Ways-Nutritionists-Sneak-More-Protein-Into-Their-Diet_388681738_Khwanruan-Thanapanich.jpg](https://images.hive.blog/DQmNWmkFwmA2kE7d1cfdoUuN9eEq131CDwiMfFivysovigJ/07_hardboiled_Ways-Nutritionists-Sneak-More-Protein-Into-Their-Diet_388681738_Khwanruan-Thanapanich.jpg)

[Source](https://www.thehealthy.com/nutrition/how-to-eat-more-protein/)

### Side Effects of Consuming Too Much Protein:

While consuming too little protein may have adverse effects on your health, consuming too much also has negative repercussions. Eating too much protein can be damaging to your kidneys, bones, and liver, as these organs have to work harder to break down and process too much protein. Too much protein is especially problematic for people who are at risk of developing kidney disease, such as those who are overweight, have type 2 diabetes, or have a family history of kidney disease. If you have any of these conditions, or are at risk of developing them, it’s important to monitor your protein intake and speak with your doctor about how much protein is appropriate for you.


Bottom Line

Protein is an essential macronutrient that our bodies need for many biological functions. Protein is found in almost all food sources and is the main component of muscles and other connective tissues, like ligaments and tendons. Additionally, proteins are important for the immune system and metabolism, which is the process of breaking down food into energy. Protein is important for proper functioning of our bodies and has been shown to help build and repair tissues, make up enzymes and hormones, and be a crucial part of our immune system and metabolic processes. There are also many benefits of eating more protein. When it comes to protein, more isn’t always better. Eating a balanced and varied diet that includes many different types of protein-rich foods will ensure that you get enough of this essential macronutrient while avoiding consuming too much and experiencing negative side effects.

Reference:
https://en.m.wikipedia.org/wiki/Protein
https://medlineplus.gov/ency/article/002467.htm
https://www.piedmont.org/living-better/why-is-protein-important-in-your-diet
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=How%20much%20protein%20do%20you,per%20kilogram%20of%20body%20weight.
https://www.canr.msu.edu/news/protein_intake_for_athletes
https://www.thehealthy.com/nutrition/how-to-eat-more-protein/
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