Proteins are one of the main components of our bodies. They are organic compounds, which means that they can only be made by a living organism. They are the basis of our cellular structure and all of our organs and systems. Our diets influence how our bodies work, and Proteins are no different and the amount of Protein you consume affect how you look and how healthy you are.

How much Protein do we need?

There is some debate regarding the amount of Protein a person needs. There is also individual variation depending on gender and body weight.  You need about 1 gram of Protein per 1 kilogram (2.2 pounds) of body weight daily. For an average man, 80 grams are needed and about 60 grams for a woman. Some individuals may need to consume more in order to build muscles and others may need less Protein as in some medical conditions.

The amount of Protein you need can vary depending on the diet you follow, and Proteins can share anywhere from 10 to 40% of your caloric intake.

How does our body use Proteins?

Our digestive system breaks down the food that we eat. This is done with the help of many enzymes and movement within our guts. This is followed by absorption into our blood. In the case of Proteins, they are only absorbed in the form of their elemental form, the amino acids. Amino acids are then taken up by the liver which produces different Proteins as well as the muscles and other cells.

Top high-Protein foods

Sources of Protein include animals and plants. Animal meat usually contains a higher amount of Protein per weight than plants. Sources of Protein include:

1) Fish

Fish is very rich in Protein. The amount of Protein differs depending on the type of fish consumed and how it is cooked. On average, fish like salmon contains about quarter of its weight in Protein. Fish can be cooked in different ways including grilling, broiling, frying, and baking.

It is always better to avoid frying as it adds many harmful fats to a naturally healthy diet. Fish is also rich in healthy cholesterol and vitamins as well as omega 3 fatty acids. Fish meat is a main dish in most healthy diets including the Mediterranean diet, widely considered to be the healthiest human diet.