Protein is one of the key and powerful nutrients. It is an excellent source of energy for the body. Protein deficiency has recently become a widespread problem, which is why it is important to learn why your should be eating protein and how much of it.
The reason why many young people suffer from protein deficiency is because they try different diet plans and often eliminate foods that are rich in protein. Consuming too little protein can lead to a sluggish metabolism, headaches, low energy levels, fatigue, muscle, bone and joint pain, and many other health issues. So here is why it is best to boost your protein intake.
Table of contents:
- Boost your brain function
- Control blood pressure
- Increase longevity
- Reduce your risk of osteoporosis
- Improve sleep
- What are the best protein-rich foods?
- How much?
1. Boost your brain function
If you have trouble learning, you have poor focus and memory, this may be a sign of protein deficiency. Consider incorporating more protein-rich foods such as cacao, seeds, spinach, broccoli, and oats. They will keep your brain healthy and happy.
More: 9 Brain Foods that Help you Concentrate Better
2. Control blood pressure
If you suffer from hypertension, your doctor has probably recommended you to include more high-protein foods into your daily meal plan. This is because protein helps to keep blood pressure in check. It does not mean, though, that the more you eat protein, the lower your blood pressure. Do not forget about moderation.
3. Increase longevity
We all will die one day, but why not live a bit longer? A high-protein diet may increase your longevity and keep you healthy as you age. Whey protein, in particular, boosts your glutathione level, which is the most powerful antioxidant that is produced by the body. The high glutathione level wards off disease and keeps you young longer.
4. Reduce your risk of osteoporosis
Osteoporosis is a serious bone disease that increases your risk of weak bones, bone loss, and fractures. Protein-rich foods help to improve your bone density and decrease your risk of osteoporosis. When combined with vegetables, protein-rich foods improve your overall health.
5. Improve sleep
If you wake up in the middle of the night and have trouble falling asleep again, consider making a few diet changes. For instance, add more foods that are high in protein to your meal plan and reduce your carb intake. Protein improves chemical transmitter balance, making you energized and productive during the day and sleepy at night.
More: 15 Worst Foods to Eat Before Bedtime
6. What are the best protein-rich foods?
Some of the best sources of protein are eggs, yogurt, milk, cheese, fish, seafood, soy, pistachio nuts, chicken, and turkey, among the others. Whey protein and casein found in most protein powders and shakes are also good options. However, I recommend getting protein from natural sources.
5. How much?
According to the USDA, the recommended daily protein intake based on an average weight and activity level is 46 grams per day for women and 56 grams per day for men. According to the Dietary Reference Intake, the average adult should be eating about 0.36 grams per pound daily.
The best way to figure out how much protein you need is to ask your doctor. Because consuming too much of protein is harmful too. It can lead to chronic hydration and kidney damage.
Sticking to a high-protein meal plan will help you manage your cravings and keep your weight under control. Protein boosts satiety and helps satisfy your appetite, making you feel fuller for longer. But the main thing is that protein is essential for your body to work properly. Watch your protein intake and change your eating habits when needed.