What are Proteins ?

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Proteins are large biomolecules consisting of one or more long chains of amino acids. There are 20 different types of amino acids body needs for the development and correct functioning. Like carbohydrates and fats, proteins contain carbon, hydrogen and oxygen, but they also contain nitrogen and often sulphur. Protein is particularly important for children and adolescents to support their adequate growth and development.

Protein is essential for growth and development of the body, maintenance by healing and replacing out of damaged tissues,  producing metabolic and digestive enzymes. Everything from our hair, muscles, nerves, skin and nails needs protein to build and repair itself. Proteins also play significant work as neurotransmitters and carriers  oxygen in the blood.

Protein Requirements   

Protein requirements depend on a child’s age and weight. For example, the average 4-6 year old preschooler requires about 22 grams of protein a day, while an older 7-10 year old requires about 28 grams of protein a day. There  is other way also to get the  rough idea about  protein you need to consume daily i.e multiply your weight ( in Kilograms) by 0.8.

Protein Rich Foods

Freinds here is the list of protein rich foods with their approximate composition in per 100 gm.

  • Milk (3.4 gm)
  • Soy Milk (3.3 gm)
  • Eggs (13 gm)
  • Cheese (25 gm)
  • Yogurt (10 gm)
  • Peanut Butter (25 gm) 
  • Lean Meats, Fish, and Poultry (22-26 gm)
  • Beans, chickpea, Tofu, Lentils, and other Legumes  (25-26 gm)
  • Grains, including bread and pasta (6-10 gm)
  • Nuts and Seeds (20-25 gm)
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