The Basics of Protein Intake
By Amy Silva
Some people might equate protein to animal meat or eggs when asked to name a protein source, but there are plenty of sources that aren't meat and don't come from animals. There are options for diets of every kind and for those with food sensitivities or allergies. Protein is one of the building blocks of many areas inside our bodies, but some people don't consume enough. Read below to find out more about why it's important, different sources of protein and how you can possibly benefit by adding to your intake.
What is Protein and Why is It Important?
Protein is one of three macronutrients, or macros, the body needs. The other two are carbohydrates and fats. Of the three macros, protein is the most important. It's necessary for our bones, skin, hair, nails, muscles and even blood. All protein is not created equal. Some meats, like those processed, should be limited to prevent weight gain and cardiovascular diseases.
Types of Protein
- Lean meats - Fish, seafood and poultry
- Eat in moderation - Sausages, skin of poultry, deli meats and other processed meat
- Non-meat sources - Dairy (yogurt, cheese, milk), nuts, eggs, beans and legumes, whole grains
Benefits of Protein
Adding more protein to your diet can make you feel fuller and reduce hunger. It helps boost metabolism if intake is high enough. Studies show you can reduce your waistline by unknowingly consuming less calories because protein keeps you more satisfied than other macronutrients. It can also aid in maintaining weight loss. Aside from the perk of changing body composition, there are studies that show faster recovery after an injury by increasing intake. Depending on the type of protein you consume, the benefits will vary. Protein from whole grain sources will provide fiber, and fish will add omega-3 fatty acids to your diet, for example, which are good for the heart. Try eating from various sources to prevent your diet from getting too boring and to enjoy potential added benefits of different vitamins and minerals.
Increasing protein intake by even a small amount can have great effects on your health and waistline. A great way to do this is to add a few extra bites of protein to a meal or two throughout the day in place of a few extra bites of the carbohydrates and fats you consume. You may be one of the lucky ones already getting adequate protein, but a few extra bites won't hurt.
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Maple Grove, Minn.