What Are Proteins Made of?
According to ScienceMuseum, Proteins consist of small building blocks known as amino acids, which are roughly 20 in type.
The 20 different amino acids used by the body to synthesize proteins are Alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine, and valine.
Amino acids are basically organic molecules that are made of carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur.
The amino acids synthesize proteins and other important compounds in the human body, such as creatine, peptide hormones, and some neurotransmitters.
The size of the proteins vary with the number of amino acid blocks they consist of. Some proteins may contain just a few amino acids while others may contain several thousands of amino acids as their building blocks.
These amino acid blocks form chains and can fold up in different shapes resulting in unique 3D shaped proteins.
For example, keratin which essentially is the hair protein, forms long fibers while haemoglobin, the protein that transports oxygen around your body is spherical.
Why is it Essential to Get Enough Protein?
During the process of digestion, your body breaks down the protein you eat into individual amino acids and this forms up the plasma pool of amino acids, which is a reserve of amino acids circulating in your bloodstream.
Given that our bodies need proteins and amino acids to produce enzymes, hormones, neurotransmitters, and antibodies, if we do not have enough proteins in our body, our body will not be able to function well.
Protein helps in replacing worn out cells, transports various substances throughout the body, and aids in growth and repair.
Protein can also help increase the glucagon levels in the body, which controls body. When blood sugar levels go down, glucagon is released.
This leads to the liver breaking down stored glycogen into glucose for the body’s use. It can also help to liberate free fatty acids from adipose tissue.
10 High Protein Foods That Aid In Weight Loss
1. Black Beans
The Black beans are an excellent and inexpensive source of protein.
According to the National Nutrient Database one-half cup (86g) of cooked black beans contains approximately
| Energy | 114 kilocalories |
| Protein | 7.62 g |
| Fat | 0.46 g |
| Carbohydrate | 20.39 g |
| Fiber | 7.5 g |
| Sugars | 0.28 g |
| Calcium | 23 milligrams (mg) |
| Iron | 1.81 mg |
| Magnesium | 60 mg |
| Phosphorus | 120 mg |
| Potassium | 305 mg |
| Sodium | 1 mg |
| Zinc | 0.96 mg |
| Thiamin | 0.21 mg |
| Niacin | 0.434 mg |
| Folate | 128 msg |
| Vitamin K | 2.8 mg |
2. Corn
A Corn has about 15.6 g of protein per cup. Also, it contains a good amount of fiber and minerals, including calcium.
3. Salmon
A Salmon is a fatty fish, which is full of omega-3 fatty acids. Salmon is also an excellent source of protein and can help a person feel more satisfied at meals.
According to Food and Nutrition Research,
- “Amounts of lipids and n-3 PUFAs in serum, liver and skeletal muscle were similar between rats fed baked or raw salmon fillet. When compared to the control group, rats fed baked salmon had lower serum total and LDL cholesterol and higher serum triacylglycerol levels.
- Both raw and baked salmon groups had lower HDL cholesterol level when compared to control rats.
- In conclusion, baking as a preparation method does not alter protein and fat qualities of salmon fillets, and intake of baked and raw salmon fillets gave similar effects on lipids and n-3 PUFAs in serum and tissues from rats.”
4. Potatoes
The Potatoes (read not the fried version) are extremely healthy and are known to be good sources of nutrients, including protein.
One medium potato with the skin on contains approximately 4 g of protein.
According to Advances in Nutrition – An International Review Journal,
- “The white potato is also a concentrated source of vitamin C and potassium. Two of the nutrients in white potatoes, dietary fiber and potassium, have been designated as nutrients of concern in the 2010 Dietary Guidelines for Americans.
- Potatoes are often maligned in nutrition circles because of their suspected link to obesity, and popular potato foods often contain more fat calories than carbohydrate calories.
- Some food guides do not include potatoes in the vegetable group because of their association with high-fat diets. However, potatoes should be included in the vegetable group because they contribute critical nutrients.
- All white vegetables, including white potatoes, provide nutrients needed in the diet and deserve a prominent position in food guides.”
5. Broccoli
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One cup of raw broccoli contains almost 2.6 g of protein along with a variety of nutrients such as folate and potassium.
6. Cauliflower
A Cauliflower has a lot of protein with very few calories. One cup of chopped cauliflower has 27 calories and 2 g of protein.
Heather Mangieri – a Pittsburgh-based registered dietitian and nutritionist, health author and spokesperson for the Academy of Nutrition and Dietetics says,
- “Despite its white color, cauliflower is a very versatile and vitamin-rich vegetable. It is a great source of vitamin C and folate and a good source of fiber and vitamin K. It is also rich in phytochemicals and antioxidants, two naturally occurring compounds thought to play a role in preventing chronic diseases.”
- In fact, cauliflower ranks among the top 25 powerhouse fruits and vegetables in the Centers for Disease Control and Prevention’s Aggregate Nutrient Density Index (ANDI), a scoring method that ranks foods based on their nutrient content per calorie.
7. Chinese Cabbage
The Chinese cabbage – more commonly known as bok choy, is full of protein and antioxidants.
According to the United States Department of Agriculture (USDA) National Nutrient Database, 1 cup of raw bok choy,
Weighing 70 grams (g) contains 9 calories, 1.05 g of protein, 1.53 g of carbohydrates, 0.7 g of dietary fiber, 0 g of cholesterol, 0.067 g of polyunsaturated fat, 74 mg of calcium, 0.56 mg of iron, 13 mg of magnesium, 26 mg of phosphorus, 176 mg of potassium, 46 mg of sodium, 0.13 mg of zinc, 31.5 mg of vitamin C, 46 micrograms (mcg) of folate, 156 mcg of vitamin A (RAE) and 31.9 mcg of vitamin K.
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