Best Protein Source According to Nutritionist

Protein is one of the important keys to repair cells, build muscle, burn several kilograms of fat, and other important functions. But, in fact it is not only how much protein we eat, but also a source of protein. There are several reasons why a very important source of protein. First, any source, whether it's chicken or beans, contain different amino acids. From 20 amino acid variations, nine of which are essential, which means that only we can get from food.

According to Rajavel Elango (nutritionists and metabolism), animal protein has a complete essential amino acids. But the vegetable protein contains only a small portion of the 9 essential ammino acid. He said, if you only get vegetable protein intake, it is important to consume a wide variety at meal times to meet the body's need for amino acids. Consume a variety of high protein foods are also very important, because each of these sources also contain different vitamins and minerals. There are foods rich in vitamin B, there are iron, and so on.

Here are some of the best sources of protein according to nutritional experts.

1. Eggs: How much protein in an egg? One egg contains 6 grams of protein. Bonnie Taub-Dix (author of Read It Before You Eat It) said, in terms of biological value, eggs have the highest value. Biological value is the proportion of protein that when diasup will help form protein and tissue in the body. Other advantages are it contains choline, vitamin B-12 and D, which is essential to increase energy levels and cell. We also still allowed to eat one egg every day without worrying about increases the risk of heart disease and stroke.

2. Cottage cheese: Cottage cheese is a soft cheese made from curds. In one cup of the cheese contained 25 grams of protein and 18 percent of our daily calcium needs.

3. Chicken: Excess of poultry meat is much less saturated fat than other meats. In a chicken breast contains 30 grams of protein.

4. Whole Cereal: Cereal intact or whole grains not only contain fiber but also protein. Quinoa is a part of the whole Cereal proteins that contain complete or contain all the essential amino acids.

5. Fish: Fish is the best source of omega-3 are needed for a healthy heart and stabilize mood. In pieces measuring 3 ounces of salmon contains 17 grams of protein with 6.5 grams of unsaturated fatty acids. Meanwhile tuna contains higher, 25 grams.

6. Greek Yogurt: Greek Yogurt has a fresh taste that is suitable to be consumed at breakfast, snack, or in other mixtures. Fat content in Greek yogurt is a little, while the protein is high enough.

7. Nuts: In addition to having unsaturated fat content, nuts are also rich in protein.

8. Green vegetables: Green leafy vegetables also contains protein. For example, the spinach dish which has 70 calories, contains 10 grams of protein. Although green vegetables do not contain complete amino acid, but when combined with nuts or legumes, then the amino acid is quite "complete".

Limit your daily protein intake

It is said, to curb hunger and promote weight loss quickly, you can consume a lot of protein. However, in essence, the best protein intake in your diet is that in moderate doses. If you consume too much protein, the muscles in your body will grow bigger. In other words, you will easily lose body fat.

Proteins, like fats and carbohydrates, calories. And no matter what kind of food you eat, consume too many calories will lead to weight gain because the body stores the excess as fat. So, if you consume too much protein, the body can experience advanced effects such as obesity and heart which is the number one killer in the world. Obesity also increases the risk of diabetes, arthritis, and a host of other chronic health problems.

So, how much protein do we need?

Protein you should consume at least between 10 percent to 35 percent of total daily caloric intake. For most men, this means about 56 grams of protein per day and about 46 grams per day in women. But you must remember, every person have their own protein needs. Depend on their activities, age and so on. 

Taken from Wikipedia, according to US & Canadian Dietary Reference Intake guidelines, women aged 19–70 need to consume 46 grams of protein per day, while men aged 19–70 need to consume 56 grams of protein per day to avoid a deficiency. The generally accepted daily protein dietary allowance, measured as intake per kilogram of body weight, is 0.8 g/kg. However, this recommendation is based on structural requirements, but disregards use of protein for energy metabolism. This requirement is for a normal sedentary person.
Several studies have concluded that active people and athletes may require elevated protein intake (compared to 0.8 g/kg) due to increase in muscle mass and sweat losses, as well as need for body repair and energy source. Suggested amounts vary between 1.6 g/kg and 1.8 g/kg, while a proposed maximum daily protein intake would be approximately 25% of energy requirements i.e. approximately 2 to 2.5 g/kg. However, many questions still remain to be resolved.

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