May Protect Your Skin From Sun Damage
Skin cancer is on the rise due in part to a damaged ozone layer and increased exposure to ultraviolet rays .
Research indicates that bioactive compounds in broccoli may protect against UV radiation damage which leads to skin cancer.
In some animal studies, treatment with broccoli extract resulted in significantly reduced tumor growth and prevalence in mice with UV radiation-induced skin cancer (
The Health Benefits Of Protein
Protein gives you the energy to get up and goand keep going. While too much protein can be harmful to people with kidney disease, diabetes, and some other conditions, eating the right amount of high-quality protein:
- Keeps your immune system functioning properly, maintains heart health and your respiratory system, and speeds recovery after exercise.
- Is vital to the growth and development of children and for maintaining health in your senior years.
- Can help reduce your risk for diabetes and cardiovascular disease.
- Can help you think clearly and may improve recall.
- Can improve your mood and boost your resistance to stress, anxiety, and depression.
- May help you maintain a healthy weight by curbing appetite, making you feel full longer, and fueling you with extra energy for exercising.
As well as being imperative to feeling healthy and energetic, protein is also important to the way you look. Eating high-quality protein can help you maintain healthy skin, nails, and hair, build muscle, and maintain lean body mass while dieting.
While most people eating a Western diet get a sufficient quantity of protein each day, many of us are not getting the quality of protein we need.
Choose Leaner Slightly Larger Cuts Of Meat
Selecting leaner cuts of meat and increasing portion sizes slightly can significantly boost the protein content of your meal.
Whats more, your meal may even end up being lower in calories.
For example, compare the nutritional value of a 3-ounce serving of these two steaks (
Peanut butter can also boost the flavor and nutritional value of firm fruits like apples and pears, which are rich in fiber and antioxidants yet low in protein.
In fact, spreading 2 tablespoons of peanut butter on sliced fruit can boost the total protein content by 7 grams .
Peanut butter also works well with a wide range of other ingredients, including oatmeal, celery, whole wheat toast, or yogurt.
Adding peanut butter to your diet can boost your protein intake. It may also help decrease appetite, improve heart health, and lower blood sugar.
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So When It Comes To Protein How Much Is Too Much
It’s hard to provide a specific answer since so much is still uncertain and the experts themselves don’t agree. However, for the average person it’s probably best to aim for no more than 2 gm/kg that would be about 125 grams/day for a 140-pound person. New information could change our thinking about the maximum safe amount, but until we know more about the safety, risks and benefits of high protein diets, this seems like a reasonable recommendation.
Can You Get Enough Protein From Plant Foods
To make sure we get enough protein everyday, it is important to consider quality and quantity. When we think of protein, the first foods that come to mind are typically chicken, beef and maybe eggs. But what if you opt to get your protein from plants instead of animal sources? A diet rich in vegetables, whole grains, beans, soy foods, and nuts and seeds can provide enough protein.
And the Dietary Guidelines for 2015-2020 recommend a plant-based eating plan as one of the dietary patterns to choose.
Animal Protein & Plant Protein
Amino acids are the building blocks of protein, and protein quality is determined by its amino acid composition. There are 9 essential amino acids, meaning our bodies cannot make them and we must get them from dietary sources.
Animal sources of protein — meat, poultry, fish, eggs, dairy contain all of the essential amino acids, which makes them complete proteins. Plant proteins are considered incomplete because they do not have all of the essentials. But plant-based foods like legumes , nuts, seeds, grains and vegetables still have varying amounts of protein.
Whole wheat toast, 2 slices : 6 grams
Broccoli, 1 cup: 4 grams
Brown rice, 1 cup: 5 grams
Beans, ½ cup: 7-9 grams
Lentils, ½ cup: 9 grams
Peanuts, 1/3 cup: 11 grams
Peanut butter, 2 Tbsp: 9 grams
Oats, ½ cup dry: 5 grams
Chia seeds, 2 Tbsp: 6 grams
Spinach, cooked-½ cup: 3 grams
To learn more about what the research says about plant-based protein,.
Learn more about your protein needs here.
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Whey Protein Supplements Can Help Boost Your Protein And Bcaa Intake
Proteins are the main building blocks of the human body.
Theyre used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules.
Proteins are also the building blocks of the contractile elements in your muscles.
Theyre assembled from amino acids, smaller molecules that are linked together like beads on a string.
Some amino acids are produced by your bodys cells, while others are supplied by the food you eat. The ones that you must get from foods are termed essential amino acids.
Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them.
Its particularly high in important branched-chain amino acids like leucine, and also contains a high amount of cysteine .
Studies show that leucine is the most anabolic amino acid, and cysteine can help boost levels of the cellular antioxidant glutathione .
Whey protein appears to be particularly effective at stimulating growth in humans. In fact, human breast milk is 60% whey, compared to 20% in cows milk .
The proteins in whey are of a very high quality. Theyre loaded with essential amino acids, including leucine and cysteine.
There are several popular types of whey protein.
Their main difference is in the way they have been processed.
Whey protein concentrate seems to be the overall best option. Many options are available online.
Protein Shakes And Protein Powders
“Supplements are for supplemental purposes only,” said Crandall. Therefore, she does not recommend having protein shakes or powders on a daily basis. Sometimes, however, people have serious behavioral barriers to eating whole foods. “If they feel like they can’t cook or eat whole foods can be a good plan B.”
If you are going to use protein powders, Crandall recommends choosing one that has more than 20 grams of protein. “Most Americans want to shoot for lower-calorie, lower-carbohydrate drinks,” she said.
It is important to think about what you’re adding to protein shakes. If you’re using a protein powder to make a shake, Crandall suggests mixing it with water, nonfat milk or a milk substitute. “I strongly suggest not mixing fruit in it can become very calorie-laden like pie in a cup.” Adding vegetables, however, can add antioxidants and vitamins.
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Add Lentils To Your Soup
If you’re looking for a way to increase the protein in your broth-based soups, try adding lentils. A longtime staple for vegetarians looking for alternative sources of protein, lentils can completely fill you up with very little effort. A handful of lentils can be subbed in for noodles, rice, or anything else starchy. And speaking of adding stuff to soups, avoid these 20 Worst Ingredients to Put Into Your Soup!
The Bottom Line: Are You Eating Enough High
In this case, the better question might be are you eating enough types of protein-rich foods? After all, according to a 2018 analysis published in the American Journal of Clinical Nutrition, most adults exceed the recommended intake of proteinconsuming an average of 88 grams a day. As we said before, theres no one-size-fits-all recommended protein intake. But for comparison, most women need around 46 grams of protein per day, and men need 56 grams, according to the USDAs recent dietary guidelines. You may be getting enough of the macronutrient, not all sources are created equalproteins can be lean or high in saturated fats.
Case in point: The amount of protein in a pork chop and piece of salmon are similar, but the pork has more than three times the saturated fat. Similarly, beef and certain cheeses are typically higher in saturated fat, which can raise bad cholesterol levels and have been linked to increased risk of heart disease or stroke. Current guidelines recommend limiting saturated fat intake, but that doesnt mean you have to revamp your entire eating style. Instead, consider incorporating more healthy fats found in nuts, seeds, and seafood to your diet.
Nicole Saporita is a senior content manager for consumer wellness at WW. A writer, editor, and content strategist based in New York, she specializes in health & wellness, lifestyle, consumer products, and more. Her work has appeared in Good Housekeeping, Prevention, and REDBOOK magazines.
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Consuming More Protein Than Need Is Wasteful In Terms Of Money And Its Paid Down The Toilet
There are, though, healthy proteins which are not meat, such as mycoprotein, which is derived from fungi. Quorn, for example, contains this type of protein, and is high in fibre too.
Researchers now are looking into how this unique composition can affect satiety and insulin levels, which are linked to type two diabetes. One team compared a mycoprotein diet to a chicken diet and found that the insulin levels in those who ate quorn achieved the same sugar control, but needed less insulin to be produced by the pancreas.
The risk of consuming too much protein is small, but the bigger risk might just be falling for overpriced products offering us more protein than we need. Some products labelled as high protein arent, and theyre quite expensive. Anyway, consuming more protein than need is wasteful in terms of money, and its paid down the toilet, says Johnstone.
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What Does Protein Do In The Body
Protein is present in every body cell, and an adequate protein intake is important for keeping the muscles, bones, and tissues healthy.
Protein plays a role in many bodily processes, including:
- blood clotting
- soy products
Dairy products, such as milk, cheese, and yogurt, also contain protein. Whole grains and vegetables contain some protein, but generally less than other sources.
Animal products tend to contain higher amounts of protein than plant foods, so people following a vegetarian diet or a vegan diet may need to plan their meals to ensure they meet their protein needs.
The FDA advise that people can tell if a food product is high or low in protein by checking the label.
Foods that provide 5% or less of a personâs daily value are considered low in protein.
Foods with 20% DV or more are considered high in protein.
A person does not need to consume foods containing all the essential amino acids at each meal because their body can use amino acids from recent meals to form complete proteins. Eating a variety of protein foods throughout the day is the best way for a person to meet their daily protein needs.
|male adult aged 19+||56 g|
Many factors can affect how much protein a person needs, including their activity level, weight, height, and whether they are pregnant.
Other variables include the proportion of amino acids available in specific protein foods and the digestibility of individual amino acids.
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Chia Seeds : 6 Grams Of Protein
Ch-ch-ch-chia! Sound familiar? For many folks, their only experience with chia seeds growing up may have been via the infamous Chia Pets. But these teeny little seeds are now becoming an increasingly popular superfood because of their high protein, fiber, and omega-3 fatty acid content.
Make a chia seed pudding, use chia seeds in smoothies, or add them to salads and oatmeal. And heres an important tip: Like flaxseed, its best to grind your chia seeds to get the most nutrients possible.
Who Might Come Up Short
Most Americans get plenty of protein. People who don’t get enough usually have an overall poor diet. Elderly people and people with cancer may have trouble eating as much protein as they need. Severe malnutrition from lack of protein is called kwashiorkor. It’s more common in developing countries, especially with children, or after a natural disaster.
Cooking Beans Will Help You Get More Protein From Beans But Theres A Downside
Unlike nuts and certain seeds, you need to cook beans and grains to digest them. Heat plus water denatures, or unpacks, the proteins so your digestive enzymes can access these nutrients that nature packs into the seed so tightly that our digestive enzymes cant squeeze between the molecules and theyd pass right through us. But theres a downside to this. Cooking can destroy some of the more delicate nutrients, like vitamins A, B1, B2, B9, and C. When beans are soaked or sprouted first, it cuts the cooking time in half.
For recipes and ideas on what to do with all kinds of beans, a great place to start looking for recipes are cuisines that have a whole-food plant-based history include middle eastern, Indian, and Asian.
The Problem Of Too Much Protein
When you consume more protein than your body needs, it doesnt store as protein. Instead, its converted to fat or eliminated through your kidneys, which contributes to osteoporosis and kidney stones.
And thats not the only problem too much protein can cause. When the International Scholarly Research Network a meta-analysis of 31 studies on protein intake and disease, it concluded that overconsumption of protein was associated with higher rates of cancer, osteoporosis, renal disease, disorders of liver function, and coronary artery disease.
In some of the most important nutritional research conducted in recent years, Valter Longo, PhD, director of the Longevity Institute at the University of Southern California, and his team a study in Cell Metabolism in 2014, that tracked 6,381 adults over the age of 50 for nearly 20 years.
The study found that between the ages of 50 and 65, participants who ate a high-protein diet were four times more likely to die of cancer than those who consumed a low-protein diet .
The increase in cancer risk associated with a high-protein diet during these years was on par with smoking 20 cigarettes per day!
A high-protein diet particularly if the proteins are derived from animals is nearly as bad as smoking for your health.
Overall, the study found that people with a high-protein diet were 74% more likely to die of any cause within the 20-year study period than their low-protein counterparts.
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Does Protein Make You Lean And Strong
The right amount of protein will help you be healthy, but what about the claims that extra protein intake allows you to release extra weight and is needed to build muscle?
In fact, the only way to build muscle is through exercise. Your body needs enough protein to function, and weightlifters and power athletes may need more than everyone else. But consuming excess protein by itself wont give you strength.
For weight loss, its true that protein can help reduce hunger, boost metabolism, and reduce cravings. But too much protein has too many health downsides to be a desirable weight loss strategy.
What Should You Do If You’re Vaccinated Test Positive And Feel Sick
Regardless of vaccination status, health experts said, Americans should not travel to see family or friends if theyve tested positive for the coronavirus. Unfortunately, that may mean canceling holiday plans.
According to the CDC, people who test positive for the coronavirus and experience symptoms should:
- Monitor their symptoms. If youre having trouble breathing, persistent pain, pressure in the chest or confusion, seek emergency medical care immediately.
- Stay in a room separate from other household members, if possible.
- Use a separate bathroom, if possible.
- Avoid contact with other members of the household and pets.
- Dont share personal household items.
- Wear a mask when around other people.
The CDC said a person infected with COVID-19 should isolate from people for 10 full days, counting Day 1 as the first full day after symptoms developed. After isolation, health experts said, its not always necessary to retest.
A positive test doesnt necessarily mean you have to wait another 10 days because we know that these tests can stay positive for a while, said Purvi Parikh, an allergist and immunologist with the Allergy and Asthma Network, a nonprofit for allergy, asthma and immune conditions. After 10 days, its very unlikely youll be contagious.
She recommended rest, hydrating with lots of fluids and over-the-counter pain medication to alleviate symptoms during the isolation period.
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What The Experts Say About Plant
Before we move onto good vegan and vegetarian protein sources for getting this amount, lets take a look at what some well-known and credentialed vegans say about protein.
- In the documentary Forks Over Knives, China Study author Dr. T. Colin Campbell says that you need 8 to 10 percent of your calories to come from protein.
- Vegan Ironman Brendan Brazier, in his appearance on No Meat Athlete radio, says he eats about 15 percent protein when training for short events, and close to 20 percent protein during periods of heavy training for long endurance events.
- Tim Ferriss writes in The 4-Hour Body that ultrarunner Scott Jurek gets 15 to 20 percent of his calories from protein.
- Matt Ruscigno, in the post he wrote for No Meat Athlete about protein for vegetarians, says he recommends that his athlete clients get 10 to 15 percent of their calories from protein.
Notice that everybody expresses things in percentage protein instead of grams, in order to more easily account for different body masses.
How does our 83 grams of protein, for a 140-pound female endurance athlete stack up in terms of percentage of total calories?
Well, the first thing to note is that a gram of protein contains four calories. So:
83 grams * 4 calories/gram = 332 calories of protein
322 calories of protein / 2375 total calories = 13.6% of calories from protein