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How much proteins do we need per day?

Do we all need the same amount of protein per day? No! Do we need to diversify their sources? Yes! Is it true that an excessive intake of proteins is not recommended for health reasons? Absolutely yes!!

We all know that proteins are present in various foods and in highly variable quantities. Moreover, the quality of such proteins is an important factor too. Thus, we should know that the biological value of animal proteins is much higher than that of vegetable proteins.

We can find animal proteins, for example, in red meat, poultry, fish and seafood, eggs, milk and dairy products. And we can find vegetable proteins, for example, in cereals and cereal products, legumes, vegetables, nuts and seeds. Moreover, and in order for us to improve the biological value of vegetable proteins, we could combine two sources of such proteins in the same meal; for example, legumes and cereals (take the example of our beloved “Mjaddarah” which includes lentils and rice, or the example of chickpeas and bread, etc.).

But how much proteins do we need per day?

In the case of “healthy” adults, this is calculated according to their weight. Thus, the daily intake of proteins consumed should be 0.8 grams per kilogram of body weight. (1 g of proteins provides 4 kcal.) But Beware! This calculation does not apply to pregnant and breastfeeding women, to minors and children, to the elderly or to athletes, endurance athletes and strength athletes.

Below, you will find the protein contents in a certain number of foods (g/100 g):

Chicken, white and cooked, skinless – 26.2
Minced meat – 23
Fish – 25
Cooked ham – 18
2 eggs – 13
Feta cheese from cow’s milk – 17
Cheddar cheese – 25.4
Whole milk – 3.2
Semi-skimmed milk – 3.3
White cooked rice – 2.5
Cooked pasta – 5.8
Almond – 25.4

Finally, it’s also worth clarifying that the assimilation of proteins by the body produces waste (urea, uric acid) which the body normally eliminates through the kidneys. However, when the kidney’s purification capacity is exceeded due to an excessive protein consumption, the level of such wastes rises in the blood and results in a negative impact on our health.

About Denise Abou Jamra

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