Protein

Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.
Proteins are made up of amino acids.There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, so these are known as essential amino acids. It's essential that our diet provide these.

Health Benefits

Repair body cells, Build and repair muscles and bones, Provide a source of energy, Control many of the important processes in the body related to metabolism etc.

Amounts of Protein per Day

The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37.
 1.2 to 1.4 grams per kilogram of body weight per day for endurance exercisers and 1.7 to 1.8 grams per kg per day for heavy strength training.

Below are the Recommended Dietary Allowances (RDA) for different age groups.

Recommended Dietary Allowance for Protein
	Grams of protein  needed each day
Children ages 1 – 3	13
Children ages 4 – 8	19
Children ages 9 – 13	34
Girls ages 14 – 18	46
Boys ages 14 – 18	52
Women ages 19 – 70+	46
Men ages 19 – 70+	56

Protein Deficiencies

Marasmus, Kwashiorkor, Deficiencies of protein C and protein S are inherited conditions that cause abnormal blood clotting, Cachexia etc.

Protein Toxicities

If there is excess protein in the blood, excess amino acids are converted to molecules that is used to a liver process called deamination. Deamination converts nitrogen to ammonia and is converted by the liver into urea and urea is excreted by the kidneys. This is not good for kidneys.

Good Vegetable Sources of Protein

Here are some examples of vegetarian foods with high sources of plant protein:

• Protein in Legume: Garbanzo beans, kidney beans, lentils, lima beans, navy beans, soybeans, split peas etc.

• Protein in Grain: Barley, brown rice, buckwheat, millet, oatmeal, ouinoa, rye, wheat germ, wheat, wild rice etc.
• Vegetable Protein:  Artichoke, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumber, Eggplant, green peas, green pepper, Kale, lettuce, mushroom, mustard green, onions, potatoes, spinach, Tomato, turnip greens, watercress, yams, zucchini etc.
• Protein in Fruit: Apple, Banana, Cantaloupe, Grape, grapefruit, honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, yangerine etc.