Protein is found everywhere in our body. In muscles, hair, bone, skin and hair. It makes the enzymes that power chemical reaction in our body and the haemoglobin that carries the oxygen in our blood cells. There are at least 10.000 proteins that keep us alive. Protein is made from about 20 amino acids. Our body does not store amino acids so it has to produce them in two different ways: by scratch or by modifying others. Nine amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylaniline, threonine, tryptophan, and valine must come from food.
For children it is especially important that they get enough protein as they often do not get enough protein as they have food insecurities. With can have severe effects like growth failure loss of muscle mass decreased immunity weakening of the heart and the respiratory system and in the worst-case scenario also death.
If you eat protein, you also have to consider which other content your protein choice has. Like fibre, fat, sodium etc. As an example, 100gram of ham steak has about 22 grams of protein and 1.6 grams of saturated fats but has 1.500mg of sodium. Another example would be lentils 120 grams of lentils have 18 grams of protein and 15 grams of fibre but no sodium or saturated fats.
The best protein choices for a healthy diet would be legumes, nuts, seeds, whole grains. These are not only good for your health but also for the planet.
Example for good legumes would be:
Lentils, beans, peas, edamame/soybeans and all soy-based products such as tofu.
For Nuts: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds.
And for whole grains: kamut, teff, wheat, quinoa, rice, wild rice, millet, oats, buckwheat,
If you choose to consume meat, remember that the other content is important. A good source of meat-based proteins are white meats and fish. Eggs also have lots of protein as well. What you should try is to avoid/reduce your consummation of red meats and processed meats.
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