Protein in diet
Proteins are the building blocks of life. The body needs protein to repair and maintain itself. The basic structure of protein is a chain of amino acids.Function
Every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and glands. Protein is also found in all body fluids, except bile and urine.You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy.
Food Sources
When proteins are digested, amino acids are left. The human body needs a number of amino acids to break down food. Amino acids need to be eaten in large enough amounts for optimal health.
Amino acids are found in animal sources such as meats, milk, fish, and eggs, as well as in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ). You do not need to eat animal products to get all the protein you need in your diet.
Side Effects
A diet high in meat can contribute to high cholesterol levels or other diseases such as gout. A high-protein diet may also put a strain on the kidneys.
Recommendations
How do you calculate protein RDA?
Protein RDA is specific to age, gender and weight, so every individual RDA will be unique.
The average recommended dietary allowances for specific age groups are:
Children 1-3: 13 grams
Children 4-8: 19 grams
Children 9-13: 34 grams
Girls 14-18: 46 grams
Boys 14-18: 52 grams
Women 19+: 46 grams
Men 19+: 56 grams
There are of course some exceptions to these average numbers. For example, pregnant or lactating women should be getting close to 71 grams of protein each day, and individuals with a vigorous fitness regime will often require a higher dose of protein.
But of course, those are simply the general numbers, in order to calculate your own personal protein RDA, follow these quick steps:
First, step on the scale. To get an accurate number, weigh yourself in the morning with an empty bladder.
Next, you will need to convert your weight from pounds to kilograms. There are 2.2 pounds per kilogram, so simply divide your weight by 2.2.
Now that you have your weight in kilograms, you can easily calculate your RDA. It is recommended to get 0.8 grams of protein per kilogram, so multiply your weight in kilograms by 0.8 to arrive at your protein RDA.
A nutritionally balanced diet provides enough protein. Healthy people rarely need protein supplements.
Vegetarians are able to get enough essential amino by eating a variety of plant proteins.
The amount of recommended daily protein depends upon your age and health. Two to three servings of protein-rich food will meet the daily needs of most adults.
Bombil (Bombay Duck) (Dry) 61.7 grams110.2 % of RDA
Soyabean (White) Seeds 43.2 grams77.1 % of RDA
Surmai Dry 38.6 grams68.9 % of RDA
Doodh (Milk) Powder (Skimmed) 38 grams67.9 % of RDA
Methi (Fenugreek) Seeds 26.2 grams46.8 % of RDA
Moongphalli (Groundnut) (Roasted) 26.2 grams46.8 % of RDA
Halim (Garden Cress Seeds) 25.3 grams45.2 % of RDA
Moongphalli (Groundnut, Peanut) 25.3 grams45.2 % of RDA
Masur (Lentil) 25.1 grams44.8 % of RDA
Moong (Green Gram) Daal 24.5 grams43.8 % of RDA
Chavli (Cow Peas) 24.1 grams43 % of RDA
Cheese 24.1 grams43 % of RDA
Udad (Black Gram) Daal 24 grams42.9 % of RDA
Moong (Green Gram) (Whole) 24 grams42.9 % of RDA
Kala Til (Niger Seeds) 23.9 grams42.7 % of RDA
Matki (Moth Beans) 23.6 grams42.1 % of RDA
Rajma (French Beans) (Dry) 22.9 grams40.9 % of RDA
Chana (Bengal Gram)(roasted) 22.5 grams40.2 % of RDA
Singhala (Arius Dussumieri) Fish 22.5 grams40.2 % of RDA
Arhar, Tuar (Red Gram) Daal 22.3 grams39.8 % of RDA
Ravas Fish (Guchhai) 22.2 grams39.6 % of RDA
Kulthi (Horse Gram) 22 grams39.3 % of RDA
Shark(Waghsheer) 21.6 grams38.6 % of RDA
Kaaju (Cashew) 21.2 grams37.9 % of RDA
Sardine(Pedva) 21 grams37.5 % of RDA
RDA For Protein is 56 grams
