According to the FDA, “the Daily Value for protein is 50 g per day. This is based on a 2,000 calorie daily diet— your Daily Value may be higher or lower depending on your calorie needs.” The function of protein can be seen in its benefits below:
- It curves your appetite by suppressing the hunger hormone ghrelin & increases peptide YY, the “full feeling” hormone.
- As a muscle-building block, it provides muscle mass and muscle growth as you work out.
- It provides the structural matrix of bone thus if you consume high amounts, it can “help protect bone health during aging and weight loss.”
- An increase in protein intake can reduce cravings and your desire for late-night snacking by improving the function of dopamine.
- “High protein intake may boost your metabolism significantly, helping you burn more calories throughout the day.”
- Consuming high protein may lower your blood pressure.
- It helps maintain weight loss by boosting your metabolism with an “automatic reduction in calorie intake and cravings.”
- Does not harm healthy kidneys but may harm those with kidney problems.
- It is a building block for muscle but also for your tissues and organs, which consuming more protein can boost wound healing recovery.
- Reduces age-related muscle deterioration and prevents muscle loss due to aging known as sarcopenia.
- Keeps the nervous system running smoothly since “receptor proteins assist in the transmission of nerve signals within the cells and regulate the central nervous system.”
- It keeps your body fluid at equilibrium, which is important for your body’s healthy function.
- “Protein hormones such as insulin, growth hormone, and glucagon consist of amino acids (building blocks of protein) which play an important role in various functions operating in the body.”
- It is “vital for smooth flow of blood and nourishment of the body.”
- “Collagen is an important and abundant fibrous protein which provides strength to the cells, tissues, and organ such as skin which needs to be revitalized continuously.”
List of Foods High in Protein:
Best way to get protein is through the foods you eat. Below are the foods rich in protein with the amount of protein per serving listed:
- Eggs (6g)
- Almonds (6g)
- Chicken breast (53g)
- Oats (11g)
- Cottage cheese (28g)
- Greek yogurt (17g)
- Milk (8g)
- Broccoli (3g)
- Lean beef (25g)
- Tuna (27g)
- Quinoa (8g)
- Lentils (18g)
- Ezekiel bread (4g)
- Pumpkin seeds (9g)
- Turkey breast (26g)
- Fish (19g)
- Shrimp (20g)
- Brussels sprouts (2g)
- Peanuts (7g)
Protein Supplements
Protein supplements may help you if you cannot consume enough protein in your diet daily. We at ND Labs created liquid protein supplements that can help, including those who are fluid-restricted (i.e. renal patients) consume enough protein. Check out our Liquid Protein Supplements, LPS, LPS Critical Care, & DPP:
- Liquid Protein Supplement® (LPS®) Sugar-Free: For Stage I and II pressure ulcers, hypoalbuminemia, protein-calorie malnutrition, poor appetite, muscle wasting, dialysis patients & bariatric surgery. Safe for renal patients. (32-oz bottles available in 7 flavors. 1oz Individual Packets available in 4 flavors)
- LPS Critical Care Sugar-Free (LPS Critical Care®): For Stage III and IV pressure ulcers and for more advanced wound healings with the addition of L-Arginine, Zinc, & Vitamin C. (32-oz bottles available in 3 flavors.)
- Dipeptide Power® (DPP®): The most advanced liquid protein (DPP®) combines the power of dipeptides plus Juven®. For all stages of pressure ulcers II, III & IV & other medical conditions requiring rapid healing. (32-oz bottles available in cherry flavor. 1oz Individual Packets available in 3 cherry flavor.)
Sources:
https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein
https://www.organicfacts.net/proteins.html
https://www.healthline.com/nutrition/build-healthy-bones
https://academic.oup.com/ajcn/article/87/5/1567S/4650438
https://www.healthline.com/nutrition/20-delicious-high-protein-foods
