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With 42.5g protein, chicken best source of protein; Rich in B vitamins
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Wednesday, 23 April, 2014, 08 : 00 AM [IST]
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J S Pai
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fiogf49gjkf0d  A nutritious meal is the key to good health. A balanced diet provides adequate energy and ensures optimal growth and development. Proteins play an important part in growth as they are the building blocks of a human body. They are also responsible for the body’s wear and tear.
They function as indispensable components for structuring the bones, muscles, cartilage, skin and blood. They are also the building blocks for enzymes, hormones and vitamins. Proteins are one of the three nutrients that provide calories (the others being fat and carbohydrates).
Children and young adults need a high amount of protein in their daily diet, as they are still growing and need new tissue to be created regularly.
There are also higher requirements for pregnant and lactating women who have to support the growth of their baby. Athletes and sportspersons also require more protein as they engage in high-intensity physical activity.
What makes protein so vital for the body is its nature which is made of large molecules comprising 21 different amino acids, which are typically in a sequence. Though amino acids are formed within the body, nine of the amino acids have to be obtained through food.
Hence, it is important that one’s diet should have an adequate amount of good-quality protein. Foods such as milk, cheese, meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are sources of protein.
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Dietary Sources of
Protein
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Food
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Serving
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Weight (in
g)
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Protein (g)
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Chicken
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6 ounces
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170
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42.5
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Fish
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6 ounces
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170
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41.2
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Cottage Cheese
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1 cup
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225
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28.1
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Yoghurt
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8 ounces
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227
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11.9
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Tofu
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1/2 cup
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126
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10.1
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Lentils
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1/2 cup
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99
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9
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Milk
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1 cup
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244
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8
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Eggs
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1 large
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50
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6.3
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Chicken is one of the best sources of protein, as it contains eight types of amino acids, is low in unsaturated fat and sodium, making it very light and versatile for the body.
Chicken is also a good source of niacin (vitamin B3), which aids in metabolism; vitamin B6, which id important to immune system and blood sugar level maintenance; biotin (vitamin B7), which is useful in cell growth; and vitamin B12, which is engaged in nerve cell and red blood cell maintenance.
Chicken in addition, contains iron, which transports oxygen transport and aids cell growth, and zinc, which regulates the immune system and balances the DNA synthesis.
The goodness of protein is unmatched. A serving of 100g cooked skinless, boneless breast has only 1g saturated fat and less than 4g total fat, which is much lesser than other meat products. Ideally, 1g per kg human body weight is an appropriate serving to stay fit and energetic.
Chicken can be consumed in a variety of ways. Cold cuts such as chicken salami and sausages make for a powerful breakfast, while a chicken salad makes for a healthy snack.
Chicken curries of various kinds serve as a yummy lunch or dinner option, while a bowl of chicken soup can be enjoyed any time of the day,
One must keep in mind that the body requirements for proteins become less as the individual grows. Therefore, make sure you eat right, keep active and maintain equilibrium in your lifestyle.
[The author is executive director, Protein Foods and Nutrition Development Association of India (PFNDAI)]
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