Nutrition is the process by which the food a person eats is taken in and the nutrients that the body needs are absorbed. Basically, proper nutrition can help a person in fighting against diseases and helps to promote health. Everything from vitamins, minerals, and proteins are required in specific amounts for proper functioning of all functions.

Proteins are the body building elements that are required for the development of muscles. Proteins are the main elements that facilitate the development of nails, muscles, healthy skin and promote hair growth. But, if a child or a person’s diet is lacking in proteins, then he/she will have to face various difficulties, which can lead to serious medical conditions. In children, protein is very necessary from the date of his/her birth because if a child lacks protein, then he/she may face serious health complications such as:

• Marasmus-

This is the health condition, which is common among young children and infants due to lack of protein. Marasmus is a severe lack of important nutrients in the body. Looking frail, thin, weight loss and dehydration are some of the symptoms which a person affected by marasmus suffers from.

Also read: How to Gain Weight the Healthy Way!

• Kwashiorkor-

Proteins are found in carbohydrates sources like rice, yams, and bananas. But, a person who lacks the previously mentioned carbohydrate sources causes kwashiorkor,which is a severe malnutrition disease common in older children. Some of the common symptoms of kwashiorkor include swollen stomach due to fluid retention. Furthermore, symptoms like diarrhea, fatigue, irritability, limited growth and cognitive development are also common in this condition. It is a serious issue that protein deficiency may put a person in danger, as protein alone is the single most important calorie that influences metabolic rate. Basically, the need for protein changes with age, these are mentioned below:

It has also been recommended by the researchers that you should get at least 10% of your daily calories, but not more than 35%, from protein.

What is the power of protein?

Protein is essential for a healthy diet and keeping the muscles strong. It also keeps your heart strong and boosts your immune system to keep youfrom getting sick. To get proteins, you may only think of meat, but this important nutrient comes in a number of different forms and choosing a variety of protein-rich foods you have to pay attention to your fat and cholesterol intake, which are the keys to healthy eating and better nutrition. So, to increase the protein intake every day, below are various foods that may help you

Red meat:
A fact is that beef, pork, and lamb are the protein powerhouses, but some cuts may result in artery-clogging fat and cholesterol. As the body needs protein, but it doesn’t mean that all protein-rich foods are good for you. You have to cut down the sources of protein for unhealthy factors, like saturated fat (unhealthy fat) and cholesterol. This is because you may sometimes exceed your daily fat allowance with just a few bites.
So, try to pick lean meat products like round and loin (sirloin, tenderloin, and top round), and ground beef that has 5% or less fat. Furthermore, if you are having meat then always prefer to have moderate portion sizes because 3-ounce serving of meat (the size of a deck of cards) has about 21 grams of protein, which is enough for a single time.

Dairy:
Dairy products contain muscle-building protein, which may help in lowering blood pressure and cutting your risk of diabetes. A cup of skimmed milk contains 8 grams of protein. Furthermore, if you want more diet, then try a cup of fat-free Greek yogurt, which has 18 – 20 grams of protein, double the amount of traditional yogurt.

Also Read: What You Need to Know About Your Dietary Intake?

Poultry and eggs:
Lean protein products include poultry like skinless chicken breasts and turkey cutlets. You can have 3-ounce chicken breast in your meal to provide you with has 31 grams of protein, whereas, an egg has 6 grams of protein. These foods are regarded as one of the best and healthiest way to maximize the protein intake. It has also been recommended by the experts that having an egg a day doesn’t raise heart disease chances in healthy people. Moreover, it is a matter of concern if people have heart disease, high cholesterol, or diabetes.

Seafood:
Seafood being a great protein source, is low in saturated fat and high in omega-3 fatty acids, nutrients that protect your heart. You can have salmon steak, which contains 17 grams of protein, and is a good source of protein. Moreover, other high-protein seafood includes tuna, sardines, and trout. Try to have 4 ounces of seafood twice a week to get the maximum dosage of protein.

Soybeans:
Those who are vegetarians, then soybeans are the best natural protein source. To fulfill the daily intake of protein, you can have the beans (edamame), use soy paste (miso) in sauces and soups, or drink soy milk. You will be surprised to know that a cup of cooked edamame is enriched with 29 grams of protein, which is more than a steak. Moreover, a cup of soy milk has much more protein as compared to regular milk.

Also read: Effective Foods For Beating Calories

Lentils:
Lentils are very good sources of fiber, iron and protein. As a cup of lentil is packed with 15 grams of fiber and around 6.6 mg of iron, which helps you feel more satisfied with your meals in combination with the protein that they contain. Moreover, a cooked cup of lentils contains18 grams of protein. These are one of the best vegetarian foods that you can have.

Quinoa:
You can increase your protein intake by skipping regular breakfast foods like bagels, which is high in calories. Basically, quinoa packs a protein punch, as a cooked cup of it contains 8g of protein, which is more than an egg. Try to have quinoa with skim milk, blueberries, walnuts and a little maple syrup.

Protein drinks:
There are various sources of protein, if you are not getting better from food. It means that if you’re not getting enough protein from your diet, then protein powders, bars, and supplements may help you. A lot of options are available to make protein drinks. Even you can make its own by blending fat-free Greek yogurt, soy or skim milk, and fruit. Moreover, for more protein, add a tablespoon of peanut butter. Doing this will definitely help you in providing with better nutrition and increased protein intake.
Keep in mind and be sure to only go for choices that are low in cholesterol and saturated fat because these may provide you with exact protein intake and helps you in getting rid of other health conditions as well.

Also read: The Best Nutrition for the Perfect Vision