Pharmacros Blog

May 20, 2020


Proteins are large, complex molecules. They make up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in our blood. Protein is made from twenty-plus basic building blocks called amino acids. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch or by modifying others. Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—known as the essential amino acids, must come from food. Protein can actually be found in an abundance of foods, including those from animals and plants (such as beans, nuts, and seeds).

The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight each day.

It’s the source of protein (the protein “package”), rather than the amount of protein, that likely makes a difference for our health. The table below shows an example of food “packages” sorted by protein content, alongside a range of components that come with it.

Food Calories Protein (g) Carbohydrate (g) Saturated fat (g)
Roasted chicken, white meat 130 23.1 0 0.9
Roasted leg of lamb 184 22.7 0 3.9
Cooked ground beef (85% lean) 197 20.9 0 4.5
Baked coho salmon 151 20.7 0 1.7
Roasted chicken, dark meat 151 19.8 0 2.1
Baked ham 151 19.2 0 2.7
Boiled green soybeans 127 11.1 10 0.7
Cottage cheese, 1% milkfat 61 10.5 2.3 0.6
Boiled black beans 114 7.6 20 0.1
Source: USDA National Nutrient Database

? Skin, hair and nail problems

Redness on the skin, brittle nails, thin hair, faded hair color are considered symptoms of protein deficiency.

? Loss of muscle mass

Muscle loss is one of the first signs of inadequate protein intake. Muscles are made up of mostly protein and if our body is protein-deficient, we tend to start losing muscles.

? Increased risk of bone fractures

Protein helps maintain the strength and density of bones. Not consuming enough protein content might weaken the bones and increase the risk of fractures.

? Risk of infections

Protein deficiency affects our immune system. An impaired immune system may disable the body against the fight of infections.

? Fatty liver

Another common symptom of protein deficiency is fatty liver or fat accumulation in liver cells.

? May inhibit proper body growth in children

Protein is essential for overall body growth. They are essential to the body growth of children.

Always consult a doctor in case you see these symptoms!


Foods high in protein

Top ten foods high in protein!

#1: Lean Chicken Breast
#2: Lean Pork Chops
#3: Tuna
#4: Beef
#5: Firm Tofu
#6: Lentils
#7: Low-Fat Yogurt
#8: Grated Parmesan
#9: Seeds
#10: Eggs


foods high in protein for vegetarians

Top ten vegetarian foods high in protein!

#1: Firm Tofu
#2: Lentils
#3: Low-Fat Yogurt
#4: Non-Fat Cheddar
#5: Green Peas
#6: Seeds (Squash and Pumpkin Seeds)
#7: Quinoa
#8: Peanut Butter
#9: Eggs
#10: Mushrooms

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