Proteins are known as the building blocks of life. They are primarily composed of amino acids. There are basically 20 different types of amino acids. They are categorized into essential and non-essential amino acids. Essential amino acids cannot be synthesized by our body.

Thus, we have to include foods rich in essential amino acids in our diet. There are 9 such types of essential amino acids; such as Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine. The 11 non essential amino acids are also required for numerous functions in our body. However, they can be synthesized by the body and hence the name.

The list of the non essential amino acids are; Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Proline, Serine, and Tyrosine. There are a few people who cannot produce the non essential amino acids – arginine, cysteine, glycine, and tyrosine in their body. This can happen due to certain ailments or genetic abnormalities.

There are basically two types of proteins; complete and incomplete. Most of the complete proteins are obtained from animal sources such as meat, eggs, dairy and poultry products. They are called complete proteins because they contain all the nine essential amino acids in adequate proportion. Most of the incomplete proteins are derived from vegetable sources and do not contain all the nine essential amino acids.

Sources of incomplete proteins are; dried beans, dried peas, lentils, seeds, peanuts, grains, cereals, nuts etc.  Most of the plant products lack in only one essential amino acid. The only plant based food which is a source of complete protein is soy. Proteins are required for many activities and processes in our body. They are required to build cell structures in our body.  They are involved in building body tissues and organs. They are needed for cellular and muscle repair.

They also strengthen the immune system preventing anti body activities and allergies. They are needed to produce hormones, synthesize neurotransmitters, and support chemical reactions in the body. They aid in blood clotting and transportation of substances in the body. They help to maintain the fluid and ph balance in the body.

The proteins we ingest through food are broken down into amino acids in our body. Our body requires many different types of proteins to function as building blocks. There should be adequate supply of all such types of protein in our body for them to be synthesized in our body. Hence, it is very important to eat a diet rich in proteins; especially those containing all the essential amino acids.

Proteins are crucial for muscle growth and development. They are vital for growth and therefore all growing children must be given a diet rich in proteins. They are essential for various other activities also. Whenever proteins are used in our body, they should be replaced. Otherwise, our bodily functions will come to a stall. Intake of proteins should be high during pregnancy and lactation also.

One gram of protein contains about 4 kilocalories. The body first uses carbohydrates and fats as the source of energy. Only then, it resorts to using proteins for energy.  The body requires about 20% of its daily calorie intake from protein. However, one can easily increase intake of protein in their diet  while simultaneously reducing the consumption of carbohydrates as well as fats.

This is because proteins can be burned to generate energy in our body also, just like carbohydrates and fats are utilized for energy. There is another benefit of increased protein consumption. Proteins are digested at a slower rate than carbohydrates and fats. This means that they stay in our stomach for a longer time. This will keep hunger at bay as protein ingestion will make you feel fuller for a longer time period.

This is very helpful for weight watchers who need to monitor and limit their calorie intake. It also keeps away weight gaining habits of snacking and binging in between meals. A high protein diet also reduced production of insulin in the body. This is beneficial for people suffering from diabetes and metabolic syndrome. This also aids in weight loss. Hence, protein is an important constituent of most weight loss diets. In fact, it is believed that high protein diets can control amount of cholesterol and help stabilize blood sugar level.

To make your meals wholesome in proteins; include numerous sources of proteins in your daily diet.  Also, be careful while choosing the sources of proteins. Some of the meats are high in proteins but are simultaneously high in fats also. Avoid red meats like lamb, mutton and beef. They have high quantities of saturated fats. Instead, eat lean meats like chicken and fish. Remove skin and fats from poultry products. Also, opt for chicken breasts as they contain very less amount of fat. In addition, avoid processed and luncheon meats like sausages and bacon.

Pick fish like salmon, trout or tuna that is rich in proteins as well as healthy fats. Opt for low fat dairy products. In addition, avoid cooking greasy meats loaded with fats. So, refrain from deep frying your meats. Baking, grilling, steaming, microwaving and boiling are much healthier ways to cook your meat. People who include meat in their diet daily, should increase consumption of chicken and fish. Even the egg yolks have high quantities of saturated fats.

So, try to remove the yolk and use only egg whites while cooking food. Consumption of red meat should be limited to about 2-3 times in a week. There are many vegetarian sources of proteins that are low in fats. Soy is an excellent source of protein for vegetarians. Other vegetarian sources of proteins are; nuts, seeds, legumes and dairy products like milk, yogurt, cheese etc.

Combine different type of plant foods in your diet to make them a source of complete proteins. This is because each plant products lacks in only one essential amino acid. Thus, combining two or more in your meals will make them an adequate source of proteins. There are other combinations also that can transform your meals into complete proteins. Instances of such healthy combinations are; rice and beans, peanut butter on wheat bread, and split pea soup with corn bread.