What are Proteins?
Proteins are basically large macromolecules or bio–molecules which consist of one or more long chains of amino acids. Proteins are responsible for performing a wide range of functions within an organism such as DNA replication, catalyzing metabolic reactions, responding to stimuli and transporting molecules from one location to another.

Amino acids are the essential molecules which we get from our diets. We can get amino acids from various types of food ranging from dairy products, meat, pulses, vegetables and many others. There are nine essential amino acids supplied by our diet and their requirements differ depending on various factors of our life such as age, sex, physical work or health conditions.

The different amino acids perform various functions. These play a role in prevention and treatment of diseases such as obesity, diabetes, infertility, cardiovascular irregularities and neurological disorders. For instance, amino acids such as glycine and glutamine are responsible for breaking, transporting and storing of nutrients including carbohydrates, proteins, fats, vitamins, and minerals.

Importance of Protein
Like carbohydrates and fats, protein is also a macronutrient and thus, it is required in relatively higher amounts by our body as compared to its micronutrient counterparts (e.g.; vitamins and minerals).

Proteins are like the motorbike of the body. It is used to make the body function and do various physical works. They play an important role in the growth, maintenance, and development of almost every part of our system.

If your body does not receive enough protein in your diet, you run the risk of not getting the essential amino acids which will result in many health conditions. Deficiency of protein can lead to following health conditions:

• Poor metabolism
• Weak immunity
• Low muscle mass
• Fluctuating blood sugar levels
• Improper sleep and insomnia
• Become tired easily
• Poor concentration

Daily Intake of Protein
Protein intake varies from person to person according to different age groups and also based on physical work done by the person. The Recommended Dietary Allowance (RDA) refers to the minimum amount of protein required by our body in order to stay healthy. RDA is 0.8 grams per kilogram of body weight per day. To calculate your personal protein RDA, multiply 0.8 by your weight (in kg).

Also, the USDA recommends that the daily intake of protein for an average adult doing a standard activity and with proper Body Mass Index (BMI) is:

• 46 grams per day for women
• 56 grams per day for men

Health Benefits of High Protein Foods
There are various reasons which make protein one of the essential nutrients and necessary for consumption. These are as follows:

• Supports Muscle Growth
  Sufficient high- protein food intake is necessary to enhance muscle mass density, especially post workout. It is of utmost necessary after physical activities like strength training to repair the muscle tissues broken during work-out.
  
• Encourages weight loss
  High protein foods are heavy and therefore take a longer time to digest. This keeps you feeling full for a longer duration, and you do not end up eating more food.
• Stabilize blood sugar levels
  Blood sugar levels are determined by the amount of blood glucose in our system. More the sugar level, more are the chances of diabetes. High protein foods have a minimal effect on blood sugar levels and can slow down the process of sugar absorption during intake of food.

• Improves Brain Functioning
  A steady supply of amino acids is necessary for proper functioning of the brain. These amino acids are produced by the proteins which help to increase concentration and focussing ability of the brain.

• Strengthen Bones
  Food items with protein, calcium, and magnesium are helpful to enhance the bone density and thus, makes it stronger. It may also prevent the condition of osteoporosis.

Sources of Protein
The various sources of protein are given below:

• Pulses – beans, chickpeas, lentils, soy
• Dairy Products – Milk, cheese, yogurt
• Whole Grains – brown rice, wheat bread
• Seeds – almonds, chia seeds, hemp seeds, pumpkin seeds
• Nuts – cashews, almonds, peanuts, pistachio
• Animal products – eggs, fish, chicken

From the above, proteins derived from animal sources (milk, fish, and meat) are generally complete and provide all the essential amino acids to our body.

But, that doesn’t mean you have to be a non-vegetarian to get the complete protein package. The vegans can have the following alternatives to access high protein foods: oats, spinach, lentils, broccoli, mushrooms, lentils, almonds and many more.

There are also various artificial sources of high protein foods which include protein powder, protein bar, Max protein, etc. These are usually preferred by people doing hardcore strength training.

The proper intake of protein in our diet every day is essential for smooth functioning of our body. The benefits associated with high protein foods are many. It is widely available in many high protein food items and can be accessed by both vegetarians and non-vegetarians. So, to stay healthy, we should definitely try to follow a high protein diet.