What Is Protein Deficiency? | Protein Deficiency Treatment

Protein rich foods

Flash Back….before (15-20 yrs. ago)

In our childhood we have all learnt that proteins, vitamins, minerals and carbohydrates are essential for our body growth.

We have all made charts on colorful century papers on such topics to stick on the walls of classroom.

(My parents use to make it for me, don’t tell anyone)

In our exams as well we have answered such questions with great confidence, but even then today we don't know what is protein deficiency.

Present Day (2018)

We are all smart people and know everything, what is good and bad for us.

Dude obviously its 21st century. World of smart phones and smart people.

Yeah, you are right, but this infographic tells a different story.

India's high protein deficiency level
Protein Deficiency Level in INDIA

Protein Deficiency Treatment

People in India don’t know what is the adequate protein diet they need, the source of it and why they need it.

No worries people, this article is all about protein. Read till end and you will have answers to all your questions.

First we will see why protein is so important for our diet. Here are 10 science backed reasons.
  1. Reduces Appetite and Hunger Levels.
  2. Important for Muscle Mass and Strength.
  3. Improve Bone Health.
  4. Boosts Metabolism and Increase Fat Burning.
  5. Reduces Cravings and Desire for Late-Night Snacking.
  6. Reduces Blood pressure.
  7. Help Your Body to Repair Itself After Injury.
  8. Takes care of your Skin and Hairs.
  9. Improve Brain Function and Learning.
  10. Promotes Slow Aging and Longevity.

You must be thinking, if protein is so important, then what  it’s made of?

Let me take you to chemistry class to understand .
Proteins are made up of smaller building blocks called amino acids, joined together in chains. There are 20 different amino acids. Some proteins are just a few amino acids long, while others are made up of several thousands. These chains of amino acids fold up in complex ways, giving each protein a unique 3D shape.
Okay, don’t bore me now. Tell me how much protein I should take per day.

Here is the chart, that shows protein requirement as per age.

10 grams/day
School-age kids
19-34 grams/day
Teenage Boys
52 grams/day
Teenage Girls
46 grams/day
Adult Men
56 grams/day
Adult Women
46 grams/day  ((71 grams, if pregnant or breastfeeding)

Okay, that’s a lot of information. How can I fulfill my daily protein requirement?

Here is top 10 protein rich food and how much of it you need to treat protein deficiency.
  1. Tofu
  2. Fish
  3. Chicken Breast
  4. Milk
  5. Peanuts
  6. Lentils
  7. Soybean
  8. Legumes
  9. Oats
  10. Almonds

1. Tofu


Tofu is one of the biggest source of protein for vegetarians. It is made by coagulating soy milk and then pressing the resulting curds into soft white blocks.

Tofu can be made at home or you can buy it from store. There is some variation in the nutrient content of  homemade and packaged tofu, omega-3 fatty acids, degrade with exposure to light and air, even then the   quantity and quality of amino acids remains the same.

0.5 Cup (124g) – 10 g protein

      0.5 cup tofu or 124 g of tofu gives 10 g of protein.

2    2. Fish

In the whole world many species of fish are consumed and is one of the important source of protein    and other nutrients for humans.

Fish has the highest protein content after chicken. But fish has very high omega-3 fatty acid which is essential for overall health.

0.5 fillets (178g) – 39g protein

0.5 fillets (remove the bones from a fish) or 178 g gives 39 g of protein.

3. Chicken Breast

Chicken Breast
Chicken Breast

High protein rich food helps in achieving your fitness goals, such as building muscle, maintaining muscle and losing fat. If you have the same goal then chicken is must for you.

However, chicken comes in a variety of cuts, including breasts, thighs, wings and drumsticks. Each cut contains a different amount of protein, fat and calories. Among all chicken breast is the highest source of protein.

Chicken breast is often compared with protein powder. It is always advisable to have natural source of protein as compared to supplements. However protein content in chicken also depends on how you cook it.

1 cup, chopped or diced (140 g) – 43g protein

1 cup chopped chicken breast or 140g gives 43 g of protein.

4. Milk


Milk products are always a great source of protein, but they are also high in fat.  So it is important to note the main proteins in milk.

Whey protein and casein are the main protein in milk. Whey protein is often use in protein powder and it is a fast absorbing protein. Whey protein is used post workout to help aid muscle recovery and growth.

Casein is also called slow protein as it has a slow absorption rate. This means our body gets slow release of protein over extended period of time.

This makes casein the best source of protein to consume if you are unable to eat for a long time.

1 cup (244 g) – 8g protein

1 cup of Milk gives 8g protein.

5. Peanuts


You can’t always eat meal so you are in need of a good snack and peanut can be your option here.

Peanut is rich in protein and is very helpful for muscle, skin, hair and body tissue.

Peanuts are also high in fat and calories. Peanuts bought from store are very high in salt or sugar if it is honey roasted or coated.

So whenever you feel hungry in office, don’t just go towards vending machine. Instead bring a small
bag of protein from home to give you energy.

1 cup (146 g) – 38g protein

1 cup of peanuts gives you 38g of protein.

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6. Lentils

The lentil, also known as Lens esculenta, is an edible pulse and it can be found in every kitchen. It is a bushy annual plant of the legume family, known for its lens-shaped seeds. It is about 40 cm tall, and the seeds grow in pods, usually with two seeds in each.

Lentils are considered as an incomplete source of protein, as they don’t have all 9 essential amino acids. However sprouted lentils are high in protein and essential nutritional components.

1 tbsp. (12.3 g) – 1.1 g protein

1 tablespoon of lentils gives you 1.1g of protein.

7. Soybean


Soy protein is a protein that is isolated from soybean. It is made from soybean meal that has been dehulled and defatted.

Soy protein is often used by bodybuilders to gain lean muscle mass. It is the only vegetable source to contain all essential amino acids that our body needs for general growth.

100g – 81g protein

100g of soy protein gives you 81g of protein.

8. Greek Yogurt

Greek Yogurt
Greek Yogurt

Greek yogurt has gained popularity because it has twice as much protein as other types of yogurt.

It is very important for gut health. Always look for plain Greek yogurt to keep your weight and sugar in control.

100g – 10g protein

100g of Greek yogurt gives 10g of protein.

9. Oats


Oats is my personal favorite as it is easy to make, rich in protein and good to eat.

Generally more processed oats are less in protein. No matter which variety or brand you choose for Oats gives you 10% – 14% of your daily protein need if you follow 2,000 calorie diet.

1 cup (156 g) – 26g protein

1 cup of Oats or 156g gives you 26g protein.

10. Almonds 


Last but not the least; almonds are excellent source of protein, fibre and heart-healthy fatty acids.

According to the U.S. Department of Agriculture Nutrient Data Laboratory, one almond contains 0.25 grams of protein, so you can simply calculate protein intake per piece of almond.

1 cup, sliced (92 g) – 20g protein

1 cup or sliced 92g almonds gives you 20g of protein. 

Here I tried to cover all the details which will answer what is protein deficiency. If you know more about protein foods, then please let us know in the comment section.



What Is Protein Deficiency? | Protein Deficiency Treatment What Is Protein Deficiency? | Protein Deficiency Treatment Reviewed by Teach Anthem Admin on April 06, 2020 Rating: 5

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