Protein: The Tips, Tricks, and Benefits

What is Protein?

Protein is an essential macronutrient that our bodies need to function. It serves as a major structural component of cells and is essential for many biochemical reactions. Protein can be found naturally in foods like meats, dairy, eggs, grains, nuts, and legumes. It is also available in supplement form, such as in protein bars and shakes. Our bodies need protein for many reasons, including development, growth, and repair of cells, maintenance of muscle strength, and other metabolic processes.

Benefits of Protein

Protein plays an important role in many bodily functions, including muscle growth, immune system support, and much more. Eating enough protein can help you maintain a healthy weight and may even reduce your risk of certain chronic diseases. It’s also important for repairing and building muscle. If you are physically active, you may need to increase your protein intake to support your activity level, since protein helps rate of muscle protein synthesis, as well as providing an amino acid base for muscular retention.

A diet high in protein, like that found in fish, chicken, and nuts, can be beneficial for heart health. Protein helps lower blood pressure and cholesterol, while also maintaining healthy blood sugar levels. Protein can also help with weight loss, as it helps you feel full longer, and can increase your metabolism. Finally, protein consumption is key for development and growth, making it essential for pregnant women, growing adolescents and toddlers, and older adults.

Tips for Consuming Protein

When aiming to get more protein in your diet, variety is key. Regardless of if you are a vegetarian or omnivore, there are plenty of ways to fit protein into your eating plan. For meat eaters, lean sources of animal protein, such as chicken, turkey, and fish, are high in protein and lower in saturated fat. For those who don’t eat meat, eggs, Greek yogurt, cottage cheese, and tofu are good sources of protein.

Legumes, nuts, and seeds are all great sources of protein for vegetarians and vegans, as well. You can also get protein through fortified grain products, such as oatmeal, quinoa, and couscous, as well as protein shakes and bars. It’s also important to aim for quality sources of protein, such as organic, grass-fed meat and wild caught fish to ensure that you get the best possible nutrition in your diet.

Conclusion

Protein is an important macronutrient that our bodies need for numerous functions. Eating enough protein can help you maintain and even lose weight, lower your cholesterol and blood pressure, support your immune system, and more. If you’re looking for ways to get more protein in your diet, aim for lean animal proteins, legumes, nuts and seeds, fortified grain products, and protein shakes and bars, for starters. Lastly, try to incorporate as much variety into your diet as possible, aiming for quality sources whenever you can. With a balanced diet, getting enough protein is easier than it seems.