Omega 3, 6 & 9 : An Essence to Our Overall Health

Omega Fatty Acids

(Omegas are the conventional names for Monounsaturated and Polyunsaturated fats)

Now in the age of science, scientists are debating about the optimal amount of healthy fats in a healthy diet. All fats or fatty acids are composed of chains of carbon, hydrogen and oxygen atoms. The differences between fatty acids lie only in the molecular configuration that creates differing health effects between fats. We know about healthy and unhealthy fats from my other article “Fat Makes Our Food Taste Better”. I have discussed about the Omega Fatty Acids there, but that was in brief. In this article I am going to discuss in detail. The Omega-3, Omega-6, Omega-9 classification of fatty acids is based on the position of certain carbon-double bonds inside the fatty acid molecule. For good reasons, Nutritionists worldwide consider omega-3 and omega-6 fatty acids as “essential” fats, as well as the best proportion of omega-6 and omega-3. So in order to obtain substantial health benefits, there are several simple changes we have to adopt in our food pattern.

Omega 3 & Omega 6 (Polyunsaturated fats)

Omega 3 fatty acid

Our body can make most of the types of fats it needs, from scratch. But it isn’t true for omega-3 fatty acids. So we must get them from food. There are three main types of omega-3 fatty acids. They are:

• Eicosapentaenoic acid (EPA) comes mainly from fish. EPA's link to brain blood flow means it can help fight depression, ADHD, Alzheimer's, and other brain disorders. It also reduces inflammation.

  

  
  

• Docosahexaenoic acid (DHA) also comes mainly from fish. It improves function of nerves.
• Alpha-linolenic acid (ALA) is the most common omega-3 fatty acids. It cannot be manufactured by the human body. The human body generally uses ALA for energy, and conversion into EPA and DHA though this conversion is very limited (only when there are sufficient enzymes). Our bodies mostly use DHA/EPA.

What makes omega-3 fatty acid so special? 

• They are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They also bind to receptors in cells that regulate genetic function. 
• They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. 
• They are natural blood thinners and decrease the clotting of red blood cells (RBC), resulting in decreased risk of vascular disease and strokes. These fats appear to help the heart beat at a steady clip and not veer into a dangerous or potentially fatal erratic rhythm.

  

  Benefits of Omega 3

• They also lower down blood pressure, improve blood vessel function, and at higher doses, decrease in triglycerides.
• They help with cognitive function, immune system enhancement and lower risk of chronic diseases.
• Regular intake of omega 3 can help in bringing relief from morning stiffness, tender or swollen joints, and joint pain.
• Omega 3 play a key role in calcium balance and nutrient absorption thus helps in increasing bone density.
• They contributes to healthy eyes and aids the kidneys.
• They may help control lupus, eczema, and rheumatoid arthritis.
• They may play protective roles in cancer and other conditions.

From where can we get Omega 3 fatty acids?

Source of Omega 3

As we read, Omega-3 fats are a key family of polyunsaturated fats, found in vegetable oils and nuts (especially walnuts), flax seeds and flax seed oil, leafy vegetables, and some animal fat, especially in grass-fed animals. In particular, EPA and DHA are found in fatty fishes such as herring, mackerel, salmon, tuna and trout and ALA is found in flax seed, canola and soybean oils, and walnuts.

Recommended Dietary Allowance

• Different global organisations recommend varying amounts of EPA and DHA, but most Omega-3 experts recommend that adults should consume at least 250 mg of Omega-3 EPA and DHA per day (equivalent to two fatty fish meals per week) to maintain overall good health and prevent deficiency.
• Joint Food and Agriculture Organisation of the United Nations (FAO)/World Health Organisation (WHO) Expert Consultation on Fats and Fatty Acids in Human Nutrition in 2010 shows that Adults should take at least 250 mg/day EPA/DHA and Pregnant/lactating women per day 250mg EPA plus 100-200mg DHA.

Who will need them religiously?

• This is especially important for women who are pregnant or hoping to become pregnant and nursing mothers.
• From the third trimester until the second year of life, a developing child needs a steady supply of DHA to form the brain and other parts of the nervous system.
• Children going through short bowel syndrome (SBS) need Omega-3 utmost.

What happens when one is Deficient?

• Omega 3 deficiency can cause or contribute to serious mental and physical health problems.
• They may be a significant underlying factor for premature deaths. 
• They are also a common underlying factor for cancer and heart disease.
• In case of pregnant women, dietary intake and plasma concentrations of DHA directly influence the DHA level of the developing fetus, impacting the child's brain and eye health.

Fish Oils

Fish oils

Fish oils are believe to be one-stop solution for a number of medical problems as it is associated with lowering triglycerides and increasing good cholesterol. If we talk about muscle building, Fish oil doesn't help in building muscle at an accelerated pace, but it definitely supports the quality of workouts, one can do. If joint pain is halting performance at the gym, fish Oils can be taken for relief. It can stimulate blood flow into muscles during exercise. It inhibits the expression of various proteins that contribute to osteoarthritis. 

Flaxseeds

Flax seeds

Flax seeds are a power house of nutrition, loaded with heart healthy fats, fiber and protein. Essential Fatty Acids are the square one of all other fatty acids and hormone precursors, crucial for building and supporting strong muscle while increasing the strength required for exercises and overall fitness. They increase our body’s metabolic rate and energy levels. Flax seeds increase the insulin sensitivity by delaying gut emptying time and allows digestive system to absorb carbs slower than usual. They are also a reliable source of energy which aid in weight loss, by suppressing appetite and reducing water from inflamed tissue by converting it into prostaglandins. A tremendous source of dietary fiber, these nutrient dense seeds also come with tumor-blocking compounds called lignans that help protect against breast, colon and prostate cancer.

Fish (EPA and DHA) vs. Flax (ALA)

Flax contains Omega-3 in a high quantity i.e. every tablespoon of flax oil contains 6,900 mg of Omega-3, whereas every tablespoon of cod liver oil or fish oil contains only 2,800 mg. Fish oil provides Omega-3 as preformed EPA and DHA, which is that the body is looking for. Flax oil on the other hand provides Omega-3 in the form of ALA, which must then be converted to EPA and DHA. Researches have also shown that the conversion process is extremely inefficient. Humans convert approximately 1% of ALA into EPA and DHA i.e. as much as 99 per cent of ALA goes unused. The advantage of ALA is only energy production in our body.

Omega-6 fatty acid

1. Omega-6 fatty acids mostly comes as linoleic acid (LA) from plant oils e.g. canola, safflower, sunflower oil. They positively influence cardiovascular risk factors and reduce heart disease. Several studies suggest that eating a diet with a high Omega 3 to Omega 6 ratio can lead to a reduced risk of cancer, cardiovascular disease, inflammation, developmental disorders, and cognitive ageing. 

   

   Source of Omega 6
   

   
   

2. GLA or gamma-linolenic acid also is an unsaturated omega-6 fatty acid. However, it differs slightly from LA, and is found in different food sources such as primrose oil, mostly delivered in nutritional supplements. 
3. AA or arachidonic acid is also an Omega 6 fatty acids found in red meat, poultry and eggs.

The American Heart Association recommends that at least 5% to 10% of food calories come from omega-6 fatty acids. These are used as another essential fat mostly by Americans. Foods with a high Omega 3 to Omega 6 ratio include fish roe (caviar), fish, mussels, oysters, scallops, beans, herbs, green vegetables, tropical fruit, flax seeds, and salad greens.

Imbalance of omega-3 & omega-6

Scientists estimate that the omega-6/omega-3 ratio in a hunter-gatherer diet is around 1:1. but now-a-days, human beings consume a ratio of about 16:1 to even 20:1; an intake that’s way out of balance. Many scientists believe that one reason there is a high incidence of heart disease, hypertension, diabetes, obesity, premature ageing and some cancer forms now-a-days is this profound omega-3-omega-6 imbalance.

Monounsaturated fats (Omega-9)

Omega-9

Source of Omega 9

Omega-9 fatty acids belongs to a family of unsaturated fats commonly found in vegetable oils. Unlike omega-3 and omega-6 fatty acids, the body can produce omega-9 fatty acids, but they are beneficial when obtained in food. The primary omega-9 fatty acid is Oleic acid. Oleic acid is commonly found in canola, olive and sunflower oils, Fruits such as avocados and olives and Nuts such as almonds, cashews, macadamias, peanuts, pecans, pistachios and walnuts. 

Studies have shown that omega-9 fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors. Because omega-9 fatty acids have been shown to increase HDL (“good”) cholesterol and decrease LDL (“bad”) cholesterol, they help eliminate plaque buildup in the arteries, which may cause heart attack or stroke.

Omega-9 Oils are uniquely high in monounsaturated fat, low in saturated fat and contain zero trans fat. Adopting the consumption of omega-9 fatty acids, specifically as a substitute for saturated fat, provides beneficial health implications for cardiovascular disease, metabolic syndrome and overall health.

  

Fat Makes Our Food Taste Better

Healthy Fats

("Eating too much of certain types of fats and not enough of other types of fats which are detrimental, not fat per se")

Fats are an essential part of our diet and are equally important for good health. Fats are the nutrients which play a host of important functions within our body. Fats are found in many foods and comes from both animal and vegetable sources. The main types of fat are saturated, polyunsaturated, monounsaturated and trans fats. All fat contains the same amount of calories, regardless of which type of fat it contains. 

Role played by fat in our body

Functions of Fats

Our body needs some fat to function properly. Fats are also the potential source of energy. Our body can pull on its fat reserves during lean times for energy, by converting fat into glucose. Fats are used by our body to make substances it needs. Fats provide a cushion to help protect our vital organs. Without fats our organs would be more prone to damage. Fats also act as an insulator, helping us to maintain the correct body temperature. They help our body in absorbing certain vitamins from food (that is A, D, E, & K) and fat-soluble antioxidants (such as lycopene and beta-carotene). They help in producing healthy cell membranes in our body. Healthy fats are the building blocks of hormones and they insulate nervous system tissue in the body. Like amino acids in protein, fats contain essential fatty acids (EFA). They are essential to good health and likely to help the heart and immune system. But all fats are not good for our health. Some are better for our health than others. 

Healthy fats vs Unhealthy fats

Unsaturated Fats

Unsaturated fats are liquid at room temperature. They are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms and play a number of other beneficial roles. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds. Most of the fats we eat should be monounsaturated and polyunsaturated fats. 

Monounsaturated fats: They protects us against heart disease, by increasing the levels of ‘good’ HDL cholesterol. Foods high in monounsaturated fats are Olive oil, Peanut oil, Canola oil, Avocados, Most of the nuts such as almonds, hazelnuts, and pecans, seeds such as pumpkin and sesame seeds etc.

Polyunsaturated fats: Foods high in polyunsaturated fats are Corn oil, Sunflower oil, Soybean oil, Cottonseed oil. They can be further divided into Omega–3 and Omega–6. Omega-3 fatty acids helps in reducing risk of heart disease and plays an important role in brain and eye function. Good sources of omega-3 fatty acids are fatty fish. They are salmon, trout, herring, mackerel, anchovies, and sardines. Omega-6 fats are necessary for growth and the synthesis of hormone type compounds. We can get both omega-3 and omega-6 from plant sources as well. They can be get from ground flax seed (linseed), flax seed oil, and walnuts. 

Saturated and trans fats are less healthy kinds of fats. They can increase our risk of heart disease by causing the buildup of a fatty substance in the arteries carrying oxygen-rich blood to our heart. When this happens, our heart does not get all the blood it needs to work properly. The result can be chest pain or a heart attack. These fats can also increase a risk of stroke within us by causing the buildup of the same fatty substance in arteries carrying blood to our brain. 

Saturated Fats

Saturated fats: They increases total cholesterol by increasing the ‘bad’ LDL cholesterol, so they should be eaten in the smallest amounts. Eating good fats in place of saturated fat lowers the “bad” LDL cholesterol, and improves the ratio of total cholesterol to “good” HDL cholesterol, lowering the risk of heart disease. Eating good fats in place of saturated fat can also help in preventing insulin resistance, a precursor to diabetes. Foods high in saturated fats are Red meat (beef, pork, lamb), Poultry, Butter, Whole milk and whole milk products, Coconut oil, Palm oil etc. 

Trans Fats

Trans fats: They are formed mainly during the process of hydrogenation of edible oils to make solid fats used in shortenings and margarine. So they are found in foods made with hydrogenated and partially hydrogenated oils. We are likely to find them in commercial baked goods, such as crackers, cookies, and cakes. Trans fats are also found in fried foods, such as doughnuts and french fries. Trace amounts can be produced in the heating and frying of oils at high temperatures. They are also found naturally in beef, mutton, lamb and dairy fat. In addition, trans fats may also decrease levels of the ‘good’ HDL cholesterol, making the effect of trans fat worse than saturated fat. 

Cholesterol Rich

Cholesterol: Our liver makes all the cholesterol we need, but extra cholesterol can build up in our body from the food we eat. Our body needs some cholesterol to work properly, but too much cholesterol in the blood can create a fatty build up in your artery walls, narrowing arteries and restricting blood flow. This can cause a heart attack or stroke. (Cholesterol is a fat-like substance found in animal products, such as Red meat, Poultry, Seafood, Egg yolks, Milk and milk products, Lard, Butter etc).

How Trans fats are worse for cholesterol levels?

Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. Trans fats create inflammation i.e. a reaction related to immunity which has been implicated in heart disease, stroke, diabetes, and other chronic conditions. It helps in contributing insulin resistance. Trans fats can have harmful health effects even in small amounts for example in each additional 2% of calories from trans fat consumed daily, the risk of coronary heart disease increases by 23%.

Recommended Dietary Allowances

• Fats are energy-dense, that means they contain a lot of energy (calories) in a small quantity. So it is easy to eat more than we need.
• 1 gram of fat contains 9 calories, much more than a gram of protein or carbohydrate which both contain 4 calories per gram.
• Experts say kids older than 2 should get about 30% of their daily calories from fat. Especially little kids,  needs a certain amount of fat in their diets so the brain and nervous system develop correctly. 

Excess fats leads to weight gain 

Weight Gaining Fats

Although monounsaturated and polyunsaturated fats are better for our health than saturated and trans fats, eating large amounts of any fat can cause weight gain. We should eat fats in moderation and make sure that fatty foods don't replace more nutritious foods, such as fruits, vegetables, and whole grains.

Research findings

• Dutch researchers conducted recently an analysis of 60 trials that examined the effects of carbohydrates and various fats on blood lipid levels. In trials where polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased levels of harmful LDL and increased protective HDL.
• The American Heart Association suggests that 8% to 10% of daily calories should come from polyunsaturated fats, and there is evidence that eating more polyunsaturated fat up to 15% of daily calories in place of saturated fat can lower heart disease risk. 
• According to a recent research known as “OmniHeart” showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat, predominantly monounsaturated fats, lowers blood pressure, improves lipid levels, and reduces the estimated cardiovascular risk.

How to stay healthy with fats?

• We have to choose foods that have a low proportion of saturated fat compared to total fat as a result the rest will be made up of the healthier mono and polyunsaturated fats.
• Always compare labels at the time of buying to choose lower-fat products that means a food is considered low in fat if the total fat level is less than 10%. 
• We must use low-fat cooking methods such as grilling, baking and microwaving instead of frying to reduce the amount of fat and oil.

  

  Choosing of Fats

• Though some oils break down when they are cooked at high temperatures, we must use canola, sesame, peanut or rice bran oils for frying. Olive oils are best on salads and for low-temperature cooking.
• As our body can’t make Omega-3 fats and they must come from food it is an excellent way to get omega-3 fats is by eating fish 2 to 3 times a week.
• The Dietary Guidelines for Americans recommends getting less than 10% of calories each day from saturated fat. The American Heart Association goes even further, recommending limiting saturated fat to no more than 7% of calories.
• We can easily reduce the amount of saturated fat by choosing low-fat milk or yogurt and lean cuts of meat i.e. removing any visible fat from meat and skin from chicken.
• We must prefer margarine and vegetable oils (such as olive and canola oils or spreads) rather than butter. 

Water is Life itself: Know the Benefits of Drinking Water

Safe Drinking Water

(Water distributes oxygen all over our body, collects carbon dioxide from all these parts and also dissolves these gases)

In order to maintain our health overall good, we must drink water in adequate amount everyday. Water is the compound which aids in several systems in our body for example digestive system, circulatory system and even excretory system. If we recall our class V science text book, we may remember that, Water is a compound which is made up of two atoms of hydrogen and one atom of oxygen. Water makes up around 65% to 75% of our bodies weight. Even 82% of our blood, about 80% of our muscle and about 85% cartilage is water. Water seems boring to us that means no color, no taste and no smell but as we all know it has amazing properties that make it necessary for supporting life. In fact, water is also known as Life.

We all read in our childhood that cell is the basic unit of our body. Almost all cells in our body needs water to function properly and we have to meet the target by drinking Safe water. Most of the fluid needs by our body are met through the water and beverages we drink as well as through the foods that we eat.

How water helps us?

Benefits of Water

With adequate amount of drinking water, we get rid of wastes through urination, perspiration and bowel movements.  

• Water helps in flushing out toxins from your body.
• Drinking Water also Keep our body’s temperature normal.
• Safe drinking water helps in protecting our spinal cord and other sensitive tissues.
• Water also helps in giving lubrication to our joints.
• Water reduces kidney stones by diluting the salts and minerals in urine. So it enhances kidney function.
• As water helps in increasing satiety and boost our metabolic rate, it helps us to stay in shape. Plain water contains no calories, fat, carbohydrates or sugar.
• Water helps our body in breaking down our foods properly.
• Adequate amount of drinking water helps us staying in good mood and to overcome anxiety and fatigue hence water identified as a migraine trigger.  
• Drinking sufficient water helps in fighting bad breath. 
• Adequate drinking water gives us a radiant, healthy and younger- looking complexion.

Effects of dehydration

• When we loose only 2% of our body’s water content, we can not perform better physically. 
• Mild dehydration i.e. 3% of our body weight can create problem in several aspects of our brain function. It also impair our memory and swings our mood.
• Due to dehydration, some people suffers from headaches and migraines.

How water functions in our body?

Water has several functions but I am describing here some important functions. 

• Water helps our heart to pump out oxygenated blood in our bloodstream.
• In our large intestine, water mixed with fiber to increase the bulk of the stools, reduce its transit time and make elimination easier. Thus Water helps our colon in hydrating the stools and making them softer and easier to pass.
• A glass of water before meals can help in suppressing one’s appetite as when we drink water, it fills our stomach and reduces the tendency to eat more.
• Water helps in increasing the fat burning rate in our body and promoting the breakdown and elimination of fat cells.
• If our body is properly hydrated, then water helps us in capillary blood flow that leads to healthier and younger-looking skin.
• Water keeps the cartilage around our joints supple and hydrated. Thus our joints get lubricated. 

More Water required for Pregnant Women

Who needs more water & in What circumstances?

• Generally people living in hot climates need more water.
• More physically active people also need more water. 
• Water also reduces the stress that occurs during intense work outs due to oxidation. 
• Any person when running with a fever, he/she needs more safe drinking water.
• People who are undergoing with the condition of diarrhea or vomiting also need more water.
• To reduce hangover that arises after alcohol consumption, one must drink a glass of water between the drinks.
• Water is also required in excess amounts for pregnant women and nursing mothers.

For Children

We must practice to provide our children safe drinking water as a healthy alternative to sugar-sweetened beverages. Because water helps to increase a child’s overall water consumption and maintain its hydration. Proper hydration in a child’s body, improves its cognitive function. One can control calorie intake by refusing sugar-sweetened beverages to his/her child. Drinking water, if fluoridated plays a bonus role in preventing dental cavities in children.

My tips for getting enough water

• We can begin our day by drinking a glass of water as soon as we wake up in stead of Tea or coffee.
• If anyone is habituated towards tea or coffee then he/she must take green tea or black coffee. Green tea is zero in calorie and acts as a stimulant.
• We can add a wedge of lemon to water as lemon makes water palatable. It also helps us in drinking more water than we usually do.
• One can take more fluids and eat more fruits & vegetables like cucumber, watermelon, and strawberries that contain minerals, salts, and natural sugars along with water.

Recommendations

Water rich Foods

Drinking water requirement varies from people to people. It also depends on activity level, age, and how much water people are consuming in coffee, tea, or water-rich veggies and fruit. 

• Must drink 8 to 10 glasses of water per day. 
• Institute of Medicine has recommended about the adequate intake of total beverage per day i.e. about 3 liters for men and 2.2 liters for women.
• Colour of our urine is a very good indicator of our level of hydration. The deeper yellowish color means the level of hydration is bad and vice versa.

What studies revealed?

• A study published in the Journal of Nutrition conducted on twenty-five women revealed that being dehydrated can negatively impact one's mood and his/her cognitive function.
• As per a study published in the European Journal of Neurology, researchers found that increasing water intake helped in reducing the total number of hours and intensity of headaches in studied participants.
• According to a study conducted in University of East London found a link between students bringing water into an exam room and getting better grades, suggesting H2O promotes clearer thinking. 
• A recent study found that participants who drink water before a meal, they lose weight faster than those who did not drink water. 
• Some researches also found that the greater the water or fluid intake, the reduce the risk of bladder cancer, colon cancer and breast cancer.
• According to the research conducted by the Linus Pauling Institute, individuals drinking adequate amounts of water have reduced risks of osteoporosis and hip fractures.

Proteins: The Building Blocks of our Body

(At least 10,000 different proteins make us what we are)

Overview

Class I & II Protein

Around the world, billions of people don’t get sufficient protein daily. The amount of food from the ‘Protein Foods Group’ we need to eat depends on our age, sex, and level of physical activity. Most people don’t eat enough food from this group. Protein is also a source of energy like carbohydrates but its main role in the body is growth and repair. Children, teens and pregnant women require sufficient protein for growth and development. We all contain a significant amount of protein in our body. For example, a 80 kg human being is made up of 12.8 kg of protein i.e. 16%.

Complete Protein vs Incomplete Protein

Proteins from meat and other animal products are known as complete protein whereas Proteins from plant products are incomplete proteins. Vegetarian people need to be aware of the fact that their body do not get all the amino acids. People who don’t eat meat, fish, poultry, eggs, or dairy products need to eat a variety of protein-containing foods each day in order to get all the amino acids. Proteins from one plant product don't contain all the amino acids our body needs. But another plant product may have the amino acids that the first one is missing. To get complete protein from plants, we need to eat a variety of plant foods. For instance, eating rice with beans or peanut butter with bread will give us complete protein. Protein from animal sources supply us all the amino acids we need. 

What are Amino Acids & its Types

Amino Acids

Protein foods are broken down into parts called amino acids during digestion because the basic structure of protein is a chain of amino acids. Protein is made up of 20 amino acids, some of which our body can make and others we have to obtain from food. Our bodies make amino acids in two different ways, either from scratch, or by modifying others. Amino acids needed in our body to make new protein. Amino acids are of three types. They are Essential, Nonessential and Conditional.

• Essential amino acids cannot be made by our body, so, must be supplied by food. They do not need to be eaten at one meal. The balance over the whole day is more important. All animal foods, as well as two plant sources i.e. soy protein and quinoa that provides all the necessary amino acids required by the body for good health hence these are called essential amino acids.
• Nonessential amino acids are made by the body from essential amino acids or in the normal breakdown of proteins.
• Whereas Conditional amino acids are needed in times of illness and stress.

In which part Protein is found in our body?

Protein is found all over our body i.e. in muscle, bone, skin, hair. In fact, proteins are found in every living cell of our body. 

Role played by protein in our body

• It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in our blood.
• Protein helps in repairing cells and make new ones.
• Inside cells, proteins perform many functions, for example helps to break down food for energy, building structures, break down toxins etc.
• Our bodies need protein and amino acids to produce important molecules in our body like enzymes, hormones, neurotransmitters, and antibodies.
• Consuming protein can also increase levels of the hormone glucagon, and glucagon helps in controlling body fat. (Glucagon is released when blood sugar levels goes down. This causes the liver to break down stored glycogen into glucose for the body).
• Protein can also help in liberating free fatty acids from the adipose tissue. This is another way to get fuel for cells and this way our body fat do something useful for us instead of hanging lazily around our midsection.

How to choose protein rich foods

• Some protein rich foods are healthier than others. I am saying this because protein never comes alone in a single food. What comes along with the protein, matters. We can find anything i.e. healthy fats or harmful ones, beneficial fiber or hidden salt. With this knowledge we can make a difference for health. 
• For example: 100 grams boiled lamb and mutton is a great source of protein i.e. about 25 grams worth. But it also delivers about 9 grams of saturated fat. Generally an adult eats a 2,000 calorie per day diet, that means he is taking more than 60 percent of the recommended daily intake for saturated fat.
• Another example 100 grams steak has only about 1.5 grams of saturated fat, but it’s loaded with sodium 1,200 milligrams worth, or about 500 milligrams more than the daily sodium max. 100 grams of fish salmon has about 20 grams of protein and is naturally low in sodium, and contains only 1 gram of saturated fat. Salmon and other fatty fishes are also excellent sources of omega-3 fats (good for our heart). 
• Alternatively, a cup of cooked lentils provides about 18 grams of protein and 15 grams of fiber, and it has virtually no saturated fat or sodium. 

Sources where from we can get?

Protein Rich Foods

100 grams of most protein-rich foods contains 28 grams of protein. For example 100 grams meat, fish or poultry or four large eggs or 100 grams cooked Lentils or 4 tablespoons of peanut butter. Low fat dairy products is also a good source of protein. Whole grains contain more protein than refined or "white" products. Other good sources of protein include, Pinto beans, black beans, kidney beans, split peas, or garbanzo beans, Nuts and seeds, including almonds, hazelnuts, mixed nuts, peanuts, sunflower seeds, or walnuts. (bot note that nuts are also high in fat). Good sources of protein includes: Fish and shellfish, Poultry, Red meat (beef, pork, lamb), Eggs, Nuts, Peanut butter, Nut butters, Seeds, Beans, Peas, Lentils, Soy products (tofu, soya chunks, vegetarian burgers), Milk and Milk products (cheese, cottage cheese, yogurt).

Recommended Daily Allowance

The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day (or 8 grams of protein for every 20 pounds of body weight). It sets a wide range for acceptable protein intake which is anywhere from 10% to 35%t of calories per day. For example, a person on a 2000 calorie diet could eat 100 grams of protein, which would supply 20% of his total daily calories. In the United States, the recommended daily allowance of protein is 46 grams per day for women over 19 years of age, and 56 grams per day for men over 19 years of age.

Deficiency of protein

• When our body doesn’t get enough protein, it might break down muscle for the fuel it needs. 
• Protein malnutrition leads to the condition known as kwashiorkor. (We have read this already in our school text book.)
• Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system etc.

What happens if one have too much protein?

Extra protein in our body converts into sugar or fat. However, protein isn’t as easily or quickly converted as carbohydrates, because the thermic effect (the amount of energy require to digest, absorb, transport and store protein) is a lot higher than that of carbohydrates. Because 30% of the protein’s energy goes toward digestion, absorption, and assimilation, while only 8% of carbohydrate’s energy and 3% of fat’s energy do the same.

Role of Protein in weight loss

Protein Shakes for weight loss

Weight gain is a result of the energy taken in being more than the energy burnt off through metabolism or activity, irrespective of the source of the energy (calories). Protein helps to make us feel full after eating i.e. we get satiety. So, including a protein-rich food at each meal can help those people who are trying to lose or maintain their weight. Nevertheless, excessively high protein diets are not recommended, especially those omitting other food groups, such as breads and cereals or dairy products. 

Role of Protein in the life of teenagers, Pregnant, breastfeeding women and Athletes 

• During the adolescent phase protein requirement are high for teenagers to cover both energy requirements and support the growing body.
• Sufficient Protein needed for Pregnant and breastfeeding women in order to support the changes in the mother and foetal growth.
• As protein aids the repair of body tissues, and keeps our immune systems healthy, it helps in recover from illness and can increase resistance to infection for seek people.
• Athletes with heavy training require extra protein to cover the energy costs of their training and to assist in the repair and recovery process after exercise. 
• Strength athletes, who are interested in gaining muscle size and function, require more protein in the early stages of very intensive resistance exercises.