What are Proteins?

Proteins are building blocks of human body and a key factor in maintaining proper health. For a fit body and to perform different activities, our body needs various vitamins, minerals and nutrients. One of the most important nutrients that our body requires is protein. To function properly, each and every cell of human body requires protein. As a universal rule of thumb, our body should consume 1 gram of protein per kilogram of body weight per day.

The most important feature of a balanced diet is accurate amount of protein intake. This accurate amount differs from one individual to another depending on various factors. Any individuals’ protein input depends upon various factors such as growing, pregnancy, prime of life and intensity of workload. Protein should be taken regularly in the diet. Our body does not require as much of proteins as compared to carbohydrates. Taking too much of proteins can also be badly affect the body. It might develop heart, kidneys or liver disorders. Taking less protein can also affect health negatively. So consumption of the right quantity is imperative.

Protein for children

Proteins are very important for children as they help their body grow. Proteins are the source of amino acids, which are the building blocks of your child's body. Amino acids help the development of muscle, bones, skin and various organs in children. The enzymes which are catalysts of body growth are proteins produced by the body. As children grow, their immune system also keeps improving and maturing. Proteins also play an important role in the working and development of the immune system.

Children below the age of 5 especially require energy and protein rich diet. Milk, dairy products, eggs, meat, chicken, fish, beans, nuts, seeds and grains can all help your child get an adequate amount of protein each day. We know that children need proteins for tissue growth and repair, and here’s a chart that shows how much calories and proteins children in different age groups need to consume every day in their diet.

Group Particulars Body wt. Kg Net Energy Kcal/d Protein g/d
Children 1-3 years 4-6 years 7-9 years 12.9 18 25.1 1060 1350 1690 16.7 20.1 29.5
Boys Girls Boys Girls 10-12 years 10-12 years 13-15 years 13-15 years 34.3 35.0 47.6 46.6 2190 2010 2750 2330 39.9 40.4 54.3 51.9

Protein for Men & Women

The average man takes in about 100 grams of protein per day, while the average woman takes in approximately 70 grams, according to the Research. The amount of protein you need daily depends on your total caloric intake, gender and activity level. Your body can make some amino acids on its own, but nine of them the essential amino acids must be provided from your diet. Meat, fish and poultry provide all of the amino acids, but if you are a vegetarian, you can combine foods, such as rice and beans or whole-grain bread and peanut butter, to get a complete array of amino acids, according to the Research.

Eating large amounts of meat each day can be unhealthy. Plant-based proteins, such as beans, whole grains and legumes, reduce your risk of developing heart conditions associated with taking in cholesterol and saturated fat, but eat a variety of protein sources to ensure that you get balanced nutrition and all of the essential amino acids. Here’s a chart that shows how much protein needed to consume per day both men and women in their diet.

Recommended Dietary Allowance for Protein

Ages Protein Per Day
Girls ages 14-18 46 grams of protein per day
Boys ages 14-18 52 grams of protein per day
Women 19+ 46 grams of protein per day
Men19+ 56 grams of protein per day

Protein for older people

Around 27% of seniorsare eating less protein than they should in order to maintain good physical health. On average, people of elderly generations eat less protein than those in younger generations. Since older adults experience natural muscle loss and it’s important to determine exactly how much protein they require. Losing muscle causes weakness and instability that can easily impair daily physical abilities and make falling more likely. To provide adequate protein for senior citizens, consider dental and other health problems in addition to life-long food preferences. Elderly people tend to feel full after eating less food, so nutrient-dense foods should be encouraged ahead of empty-calorie choices. Including two or three servings of high-protein foods helps to meet the daily need of 45 to 55 grams per day.

Protein deficiency among Indian

According to a research, over 80 per cent of Indian diets are protein deficient. This implies that most people are not getting the right amount of proteins required. Latest Indian in Food Security Index Economist Intelligent Unit, conducted latest study on global food security index shows India as a protein-deficient country and ranks 68th out of 114 countries surveyed.


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