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Proteins - Recommended intake, benefits, supplementation and its effects on health.

Proteins are building blocks of our body with vital functions. Some of the functions of proteins are:

Clear Glass With Milk Beside the Bowl Full With Almonds
  • Helps in growth of the body and hence proteins play vital role in children.
  • Helps in repair of the cells.
  • Helps in building muscles.
  • Enzymes are made up of proteins which aids in digestion.
  • Harmones too are made up of protein which aids in many functions. Ex. Insulin in glucose metabolism.
  • Haemoglobin too is protein which supplies oxygen to all body cells.
  • Proteins provides energy .It provides you with 4 calories per gram.
  • Proteins acts as a buffer system maintaining pH of our body.
  • Proteins are fibrous thus providing rigidity and structure to the cell giving it a shape and structure.
RDI{Recommended Daily Intake}:
0.8 gm per kg body weight.

  • 56 gms for average sedentary man.
  • 46 gms for average sedentary woman.

  • Protein requirement varies according to age, activity level,muscle mass and status of health.
  • 30% of total calorie intake should come from protein.
  • Older people require more protein . It prevents sarcopenia which is reduction in muscle mass.
  • Athletes and physically active people require high amounts of protein.
Protein  sources  : 


1 big size egg contains 6 gm of protein with 78 calories.
Brown Chicken Egg

Almonds :
1 ounce (about 23 almonds) provides 6 gm of protein.

Brown Almonds in Bowl

Chicken :
1 roasted chicken breast contains 53 gms of protein with 284 calories.

Selective Focus Photography of Grilled Slice of Meat and Tomatoes

Cottage cheese or paneer:
A cup of cottage cheese  has 27 gms of protein with  194 calories.

Close-up of Cheese

1 cup of whole milk  consist of 8 gms of protein with 149 calories.
Clear Milk Glass
1 cup of broccoli as 3 gms of protein with 31 calories.


Pumpkin seeds :
1 ounce has 5 grams  of protein with 125 calories.

Green Seeds

Fish :
Salmon has 46 % protein with 19 grams of protein with 175 calories.

Brown Fish Fillet on White Ceramic Plate

Green peas :
1 cup of cooked green peas contain 9 gms of protein.

Green Peas On White Ceramic Bowl
100 gm of peanuts contain 26 gm of protein.

Close-up Photo of a Bowl Full of Roasted Groundnuts on Brown Wooden Table

Protein  supplementation :

Since proteins aids in weight loss protein supplementation , keto diet is trend these days.They say whey protein is water soluble and is safe but some may contain high added sugars which is not advisable. Some studies conducted on protein powders said it contained heavy metals such as lead, arsenic, cadmium, and mercury , BPA (bis-phenol) , pesticides linked to cancer.
But not all the protein powders contained these harmful substances.

So what you should do :
  • Try getting protein from diet rather than supplementation.
  • Take chemical free protein powder under medical supervision.
  • I also heard children in sports too are advised by coaches on protein supplements. Go to doctor and give it only under medical supervision.


These days I am hearing alot about protein supplementation. 
I asked my friend what is for breakfast and she said protein powder in a glass of milk. I even saw my friend who eats chicken , eggs, sprouted grams, milk in a day to move the weight scale down. And heard protein supplement for teenager who is into competitive sports . So I thought of putting down this into blog about protein requirements and supplementation. Hope this helps. Again , I wish to end this article saying protein is vital for our body with various functions but before supplementation take under medical supervision. 

Thank you for reading,

Divya Lokesh.


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