How protein can protect your health

Protein is crucial to good health, especially if you are unwell or mature age. However, I find that many of my patients have far too little of this vital macronutrient.

We don’t store any excess, which means that we need a good daily supply from our diet.

As a rough guide, you need around 1 g protein for every kg you weigh.

DAILY PROTEIN CALCULATOR Your current weight (kg) = Your protein requirement (g) For example, if you weigh 60 kg, you will need around 60 g of protein every day.

WHY DO WE NEED PROTEIN?

Our organs, immune cells, muscle, hair, skin, nails, and some components of our blood plasma are all made up of protein. Enzymes and many hormones are also made of protein.

Not enough can result in a weakened immune system, hair loss, fatigue, hormonal imbalances and other health problems.

If you have health issues, focusing on your protein intake should be an important part of your wellness plan. Likewise, if you are mature age, you may not break down and absorb protein as well as you used to. Higher muscle mass is linked with longevity so getting your daily amount plus sensible exercising is a must.

If you find that you snack a lot, especially in the evening, it is likely that you have not had enough protein over the day. Protein is slowly broken down and released into the bloodstream, which means that your blood sugar remains steady and you will feel fuller and more satisfied after eating.

If you feel particularly stressed, it helps to balance stress hormones by eating a substantial amount of protein at breakfast time. Aim for around 20-30 g of protein for this meal.

GOOD SOURCES OF PROTEIN	APPROX PROTEIN PER SERVE (g)
2 eggs	12
100 g raw chicken breast	25
100 g raw beef steak	21
100 g raw salmon steak	20
100 g tinned tuna (drained)	24
120 g tinned chickpeas	9
120 g tinned black beans	10.2
120 g tinned kidney beans (cooked/tinned)	9
120 g tinned butter beans	9
120 g tinned lentils	8.4
120 g baked beans	10.3
100 g firm tofu	15.9
100 g hummus	6
1 tbsp (20 g) peanut butter	4.5
1 tbsp (20 g) almond butter	4.5
28 g (about 23 almonds)	6
1 tbsp (4 g) pumpkin seeds	1
1 tbsp (9 g) sunflower seeds	2
1 tbsp (12 g) chia seeds	2
1 tbsp (12 g) hemp seeds	3
100 g cooked quinoa	4.4
30 g vegan protein powder (pea & rice)	24.3
30 g hemp protein	14
30 g whey protein concentrate	24
30 g whey protein isolate	26.6
1 cup (234 g) cooked oats	6
1 cup cooked (195 g) brown rice	5
1 cup (158 g) cooked white rice	4.3
1 slice wholewheat bread	3.6
1 slice white bread	2.3
1 wholemeal wrap	4.8
1 white wrap	4
1 cup (140 g) cooked white pasta	8
1 tbsp Goji berries	1