We all know that protein plays a vital role in our survival, from providing energy to promoting muscle growth and recovery. But, did you also know that there are a number of serious diseases that are caused by not having enough protein in our diets?
Protein deficiencies are caused by one of two things: unhealthy eating habits and malnutrition. The majority of cases of protein deficiency are caused by not eating enough, or the right, protein-rich foods. But, there are some cases of patients who suffer from conditions known as congenital protein C or S deficiencies, which can cause unusual clotting of the blood.
A well-known condition caused by these deficiencies that is recently coming to light is thrombosis. You may have seen news stories in the past few years about people with this condition and air travel, with some cases of the sufferers actually dying.
There are a number of other health conditions that can be attributed to not having enough protein in your diet. Some of these conditions include breast cancer, heart disease, colon cancer and osteoarthritis. Low blood pressure, a low heart rate, and anemia are also conditions that can be caused in part by not having enough of the right proteins in your diet. Other issues people who do not get enough protein may face are cirrhosis of the liver, the shrinking of muscle tissue, and edema.
Malnutrition In Third World Countries Caused By Protein Deficiencies
We see the commercials nearly every time we watch television. Images of children in third world countries, who are sick and dying from malnutrition, haunt us. Much of this malnutrition comes from a protein deficiency known as kwashiorkor, and is mainly found in infants who are weaned.
Because the food they are weaned with lacks the proteins these children need to develop strong muscles and be protected from a number of diseases, they often develop a condition known as marasmus. This is when a lack of protein causes body tissues to degenerate, or waste away. Children with this condition often experience growth and other developmental problems.
Dietary Sources of Protein
It is not difficult to get more protein in your diet, and it doesn’t have to taste bad either, which is a common misconception about many “diet” foods. Some of your favorite dishes, such as steak, fish, beans and more are loaded with protein, and a single serving of one of these dishes can even provide the total recommended daily intake of protein.
There are foods that are complete proteins and those that are incomplete proteins. Contrary to popular belief, you can get all of the protein you need in your diet to avoid a number of health issues with incomplete proteins. Just eat them in combination, and you will be getting your recommended daily intake of protein.
Below you will find many delicious, protein-packed foods, and the amount of protein they contain per serving or gram. These foods include meat, fish and poultry, milk products, nuts, fruits and vegetables, and grains.
Meat, Fish and Poultry – Protein Per Serving
Six-ounce serving of steak – 42 grams
Most cuts of beef – 7 grams/ounce
Chicken breast – 11 grams/ounce
Chicken drumstick – 11 grams
Fish fillets – 7 grams/ounce
Canned tuna (six ounce can)- 40 grams
Pork chop, average size – 22 grams
Pork loin or tenderloin – 7 grams/ounce
Ham – 6 grams/ounce
Eggs and Milk Products – Protein Per Serving
1 large egg – 6 grams
Milk – 8 grams/Cup
Cottage Cheese – 15 grams/.5 Cup
Hard Cheese – 10 grams/ounce
Medium Cheese – 8 grams/ounce
Soft cheese – 6 grams/ounce
Yogurt -10 grams/cup
Vegetables – Protein Per Serving
Broccoli, raw – 17 grams/bunch
Tomatoes, canned – 11 grams/Cup
Split peas, boiled, no salt – 16 grams/Cup
Lentils, mature, boiled, no salt – 18 grams/cup
Canned corn – 5 grams/Cup
Frozen spinach, boiled, no salt – 6 grams/Cup
Nuts and Seeds – Protein Per Serving
Peanuts – 9 grams/.25 Cup
Cashews – 5 grams/.25 Cup
Almonds – 8 grams/.25 Cup
Sunflower seeds – 6 grams/.25 Cup
Peanut butter – 8 grams/2 TBSP
Grains – Protein Per Serving
Buckwheat flour – 15 grams/Cup
Oat bran – 7 grams/Cup
Brown rice, cooked – 5 grams/Cup
Whole grain wheat flour – 16 grams/Cup
Beans – Protein Per Serving
Soy beans – 14 grams/.5 Cup
Split peas – 8 grams/.5 Cup
Most beans, including black – 7-10 grams/.5 Cup
Get Your Recommended Daily Intake of Protein With Supplements
If you aren’t getting enough of the right proteins in your diet, for whatever reasons, you can get the protein that you need through a number of different types of protein supplements. These supplements are available in powder, liquid and capsule form, and are used by a number of people, including bodybuilders, athletes, dieters, and people recovering from surgery and other health issues.
Protein Powders – If you are looking for versatile supplements that can be used in most of your favorite recipes, protein powders are the way to go. In their unflavored forms, these powders can be used in just about any recipe you can think of. All you need to do is add a couple of scoops to the dish you are preparing. Or, you can get flavored powders, such as chocolate, vanilla, berry and fruit punch, which can be used to make lots of great-tasting shakes, smoothies and slushies. These drinks are a terrific way to make sure that your kids are getting enough protein in their diets, especially if they are fussy eaters.
Liquid Protein Supplements – You can get liquid protein supplements in pre-prepared drinks that are portable and very tasty. Or, many liquid protein supplements, like their powdered counterparts, can be added to many recipes, including shakes and smoothies. Many of these supplements are milk-based, so if you or your family members are lactose intolerant, or are allergic to milk and milk products, you need to carefully read the ingredients to make sure the supplement you are purchasing does not contain these products.
Protein Capsules – This form of protein supplement is pretty much self-explanatory. Powdered or liquid protein in concentrated forms is put into capsules, which you can easily take with a glass of water, milk or juice.
Article Source by Jim Duffy