|▲ Source = Wikimedia Commons|
Protein is a nutrient we must ingest to function properly. Proteins are composed of long chains of amino acids and form the basis of all living things. Viruses, bacteria, butterflies, jellyfish, plants, humans, and all living things need proteins to function normally.
The human body consists of about 100 trillion cells and each cell contains thousands of proteins. There are about 20 kinds of amino acids, which are arranged in various ways to construct different types of proteins. The structure and function of proteins depend on the arrangement of amino acids.
The function of proteins is to organize, repair and strengthen the body tissues. For example, hormones such as collagen and insulin are also proteins. Proteins can also be carriers of hemoglobin or various enzymes. Keratin, which protects hair, is also a protein.
Foods that are rich in protein include seafood. Fish such as salmon are rich in omega-3 fatty acids as well as proteins. There are many proteins in the white meat of poultry. For example, chicken breasts. However, since the poultry shell contains a lot of saturated fat, it is better to remove the shell before cooking.
Dairy products such as cheese, milk and yogurt are also protein-rich foods. Dairy products contain calcium and vitamin D, which is good for bone health. If you want to consume less fat while strengthening your bones, choose low fat dairy products.
Eggs are also a very important protein source. According to experts, an adult should eat one egg a day. There are also many proteins in soybeans. The beans contain about 30 grams of protein. In general, adults should take 0.8 grams of protein per kilogram of body weight per day.