Nutrient series #7- Proteins

Hi, and welcome to the final blog of The nutrients series.

In this blog, we will discuss proteins, learn some of their functions, what their deficiency can cause, what excess of protein can cause, and finally some of the popular sources.

First, we need to know about Amino acids (just a little bit).

Amino acids are the organic compounds essential for various body functions. They are responsible for the digestive process, sexual functions, skin-tissue growth, immune system, muscle growth, and a lot more.

Amino acids are further classified as essential and non-essential amino acids. There are 9 Essential amino acids and 11 Non-essential amino acids. Our body cannot make essential amino acids, hence we need them through our diet.

There are 500 types of amino acids, but Human bodies identifies and needs only 20 of those.

I know, you are confused about why I am talking about Amino-acids, while the blog is about Proteins.

So, let me tell you amino acids are the building blocks for proteins. This means Proteins are made of amino acids (and not the other way around).

Protein is a Greek word, it means “of utmost importance”.

Different combinations of amino acids together make different kinds of proteins and their utility/function is different as well. I’m sure you have heard about Hemoglobin, Collagen, etc. These are some popular proteins. Their functions are different, and their structure is different as well.

Coming back to Proteins, we need them for various functions, like:

  • The body uses proteins to repair & build tissues
  • RBC needs proteins to carry oxygen throughout the body, hence transferring all the essential nutrients throughout the body ( That’s the job of secret agent Hemoglobin)
  • Helps in maintaining a healthy weight
  • Building in lean muscles
  • Helps in transferring the message from the brain to the entire body
  • Keeps cells healthy and helps in making new ones

20% of human weight is actually protein. Proteins are present in every single cell, hair, nails, tissues of the bones.

Proteins deficiency can muscle loss, tissue breakdown, weakening of bones and can even lead to various diseases.

The biggest question is how much protein we need.

Well, according to the U.S. Department of Agriculture. Adult women need 46 gm of protein/per day. And, Men need 56 gm of protein/ per day or around 10-35% of total calories.

For example, if you take 2200 calories/day, 220–660 calories should come from Protein. That’s roughly around 28 gm- 85 gm. These are macronutrients just like Carbs, fats, water & fibers.

Your protein requirement depends on your age, gender, size and the level of physical activity.

Everyone needs proteins, some may need more, and some may need less. Children don’t need more than 30 gm of protein/per day. It’s better to talk to an expert about how much protein you need.

I’ve personally experienced that trainers at gyms try to place the same hat on everyone. They will give everyone the same kind of protein and will recommend similar quantities. I hope you are smart enough to make a wise choice. (I am not saying all the trainers do this)

The harm too much protein can cause:-

When you take protein, it’s used for various functions (as mentioned above), but the extra protein is stored as fat. Too much protein also makes deposits in the kidney.

Too much protein can also elevate blood pressure, and can even lead to heart disease.

Please note-Protein is not the enemy, it’s safe and essential to consume the required protein daily.



Protein is very easily available through a healthy diet. Popular belief is that protein is only available in chicken, meat, eggs, and fish. But, you can obtain your daily protein from other sources as well.

For example, 100 gm of chicken contains 27 gm of protein, but 100 gm of soya chunks contains 52 gm of protein.

Similarly, 100 gm of eggs contains 13 gm of protein, while 100 gm of kidney beans contains 24 gm of protein.

Popular sources of protein are Soy, oats, tofu, milk, and milk products like cheese, paneer, and curd. There’s sufficient protein in broccoli, spinach, sweet potatoes, lentils, legumes, sweet corn, fruits like banana, and avocado, nuts like walnuts, cashews, almonds, peanuts, and seeds like chia seeds, pumpkin seeds, etc.

Protein can also be obtained from Protein powder. Those are usually animal-based and plant-based. Protein powders are also available for those who are lactose intolerant.

In the comments tell me your favorite source of protein.

Feeling hungry all the time? Try Protein with fibers. These 2 buddies will keep you satiated for long.


And that brings us to the end of this blog. I will now enjoy the protein as I’m super hungry. I will wait to interact with you in the comments.

Keep smiling.

Useful link β‡Ύ

79 responses to “Nutrient series #7- Proteins”

  1. What a coincidence, today only I was thinking about proteins and my protein intake and here I got a blog post about it!
    I liked that you included amino acids in this blog. Being a science student, I appreciate that!
    Suggestion: you must start a series about different seeds and nuts too.
    Enjoyed the blog, it’s very informative.
    Thanks for sharing!!

  2. Really great post! There are so many high protein foods I don’t like but some that I love. These days I’ve been eating more mushrooms because I heard they’re high in protein but low in calories. Sweet potatoes too.

    • Ahh yes mushroom, another great source.
      I tried it, it taste like cauliflower and water chestnut combined πŸ˜›
      I’m sure you like soya chunks, kindly share some recipe or interesting way to eat them.

      • No, I don’t think I have eaten soya chunks in years πŸ˜‚ It’s not that I don’t like them it’s just we never use them so they’re not in the house. Maybe this is a sign to make something from soya chunks 😊

      • Well I don’t like it’s taste.
        I thought, maybe I should ask you how to make it innovative. πŸ™‚
        It’s a great source of protein.
        A lil secret, I mentioned it especially while having you in mind. Not that you remind me of soya chunks πŸ˜›.
        Just that, you are a proud vegan, so I assumed maybe it’s your favorite.
        Yes, I believe it’s a sign πŸ™‚

      • I’ll try it out and if the recipe tastes delicious I’ll share it on the blog and you can try it. You may like it! My favourite is tofu but I can’t eat a lot of it since it’s also made of soy 😞

      • That would be great
        Oh, I don’t like the taste of tofu πŸ€·πŸ»β€β™‚οΈ
        I tried it multiple times, I think it’s about the way of cooking πŸ€”

  3. Interesting! Especially this: “Protein is a Greek word, it means ‘of utmost importance’” – I didn’t know that! I think I’m getting enough protein, I love eggs, meat and fish.

  4. I’m sorry that we’ve reached the end of this series. It has been very informative. I can certainly feel the difference on the days when I don’t eat enough protein – I try to eat protein with each meal but sometimes I get “lazy” and go with carbs. I’m also trying to follow a mediterranean diet so I’m getting a mix of animal and plant proteins.

    I’m looking forward to whatever comes next, now you’ve finished this series.

    • At first I thought to post whole series within a week.
      But honestly, that would have been too much work. I want to enjoy every blog, so I write at my own pace.
      Feel free to share the diet you eat.
      I’ve some random ideas, let’s see how that goes.

      • Doing them daily would indeed have been a lot of work. Plus I suspect spacing out the information mayhave been more effective for your readers too. Working with/through Noom I gwt “courses” to read daily. After a bit it became overwhelming. It was too much information and I wasn’t able to learn, apply and integrate what I was reading before moving onto the next piece of the puzzle

  5. End of the series, new one must be coming up super soon!!
    I like milk products, legumes, banana, almonds and peanuts… My protein intake is from them, enough I guess πŸ˜…

    • I wonder when next series will come.
      I’ve tried it for the first time. I feel this was challenging. Original idea was to share blog withing a week. Like 7 days 7 blogs. But that would mean, I am not doing complete justice with my blogs.
      It took me a lot of time to create every blog in this series because I needed relevant info and for that, I need to read multiple articles. Then I need them in easy-to-understand language. But, the biggest challenge was to provide something different 7 times.
      Oh, why I am talking this much?
      Well, I’m glad you are consuming enough protein.
      I can obviously see that from your shining personality V!!
      Keep smiling

  6. Great breakdown simplified and understandable Devang, taking out the mystery. Are you going to add a guideline for vegetarians? I find they can be the most unhealthy when they aren’t combining their proteins correctly. I’d love it if you did~ You’ve done a great job. Ok off to grab and egg and spinach to go with my bran muffin! πŸ˜ƒ See, I’m listening! My clients might be reading me.. can’t get busted red handed. Lol πŸ˜‚

  7. Say, Devang, one more comment on this series; you worked so hard to research it, what if in 6 months you recycle the info in smaller chunks with more graphics. So many important concepts! The info was very dense and I don’t feel I could absorb it all. A suggestion….

  8. Wow! I already know about 7 different types of nutrients all because of you!
    I remember studying them in school, but it felt forced. Reading about them on your blog was fun!

  9. Good post about proteins Devang. My favorite protein also consists of dairy. Cheese. I have always loved cheese and it’s very satisfying to me and my hunger sometimes. I will eat shredded cheese on salad, sometimes with chicken and sometimes without chicken. I also sometimes eat cheese with vegetable crackers or just plain.

  10. β€œI will now enjoy the protein as I’m super hungry. ”

    Hearing this I imagine, Devang opening, eating, and finishing a complete box of protein.

    Why I think so? Because the Fat guy is at gym doing workout all the time (or most of the time). Lol.πŸ˜‚πŸ˜‚

    I enjoyed reading the post.
    I’m very much grateful for the mess workers of our hostel.

  11. Thanks for all the super-useful information you’ve included in this series, Devang. I can’t tell you how helpful it has been. I’ve learned so much from your blog over the last few weeks. I think I get plenty of protein. I am vegan, as you know. I eat plenty of beans, nuts, seeds, soya and tofu, which should mostly cover me. I also have oat milk and vegan cheese, which have protein in them. My favourite of all the proteins in my diet is something new called Tofoo (deliberate two o’s – i.e. Tof’oo’, if that makes sense). It is very similar to ordinary tofu, but the one I buy comes in the form of scrambled eggs, but there are no animal products in it, naturally. It’s lovely heated in a pan or cold, mixed with mayonnaise (low fat, of course). I also have a banana in the morning. I didn’t realise they have protein until I read your blog today. You have helped many people become more familiar with all the different nutrients during this wonderful series. I’ve really enjoyed learning all these new facts from you. I’m interested to see what your next post will be about. I’m looking forward to reading it. Take care, my friend, 😊✨.

    • Tofoo sounds interesting!
      Vegan diet is very healthy. But majorly people don’t get into it due to it being expensive and less available.
      I wonder if I can even find vegan cheese. Here almond milk, oats milk and coconut milk is difficult to find. Then very expensive.
      Thanks for reading and always appreciating me.
      I missed your comment, sorry my bad.
      I wait for them and then I miss replying to them. πŸ€¦πŸ»β€β™‚οΈ

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