One of the most vital nutrients in our bodies is protein. They provide both structural and practical support. Proteins also aid in tissue growth and repair. In addition, they serve as the foundation for the bones, blood, skin, and muscles.
It should be understood without saying that one should have a diet high in protein because it is such a crucial food. However, because the body cannot store protein independently, it is crucial to ingest a sufficient amount of protein each day. When ingested, protein decomposes into amino acids. There are twenty-two amino acids, and a proper ratio of each is necessary for good health. Therefore, a further division between essential and non-essential amino acids is made for these amino acids.
However, the human body cannot make nine essential amino acids, despite being able to generate non-essential amino acids. Therefore, our bodies require either animal or vegan proteins in our diets to obtain these nine necessary amino acids. Therefore, a complete protein supply is any food containing all nine of these important amino acids.
People have long questioned whether a vegan-based diet can include adequate protein on its own. However, nowadays, most people know that, as long as you vary your protein sources, a vegan-based diet may provide enough protein.
It is obvious that choosing non-animal sources of protein continues to gain appeal among vegetarians, vegans, flexitarians, or those eating more vegan-based foods. The current “vegan vs. animal” argument centers on the superiority of various forms of protein. In more detail, let’s examine the distinctions between the two protein sources to determine which one is superior.
How Much Protein Do I Need?
An average adult should consume at least 0.8 grams of protein per kilogram of their body weight every day, or a bit more than 7 grams for every 20 pounds of body weight, according to the National Academy of Medicine.
If a person weighs 140 pounds, that works out to about 50 grams of protein per day.
For a 200-pound person, that translates to about 70 grams of protein each day.
Additionally, the National Academy of Medicine outlines a broad range of the recommended daily intake of adequate protein—between 10% and 35% of calories. Beyond that, it is difficult to get trustworthy information about the ideal protein intake or the proportion of calories in the diet that should come from protein. For instance, Harvard research, including more than 130,000 men and women who were tracked for up to 32 years, found no correlation between the percentage of calories from total protein intake and overall mortality or with specific causes of death. However, the origin of the protein was important.
It’s vital to remember that food instability causes millions of people worldwide, particularly young children, to consume inadequate amounts of protein. Malnutrition and protein deficiency have a variety of serious consequences, including stunted growth, loss of muscle mass, weakened immune systems, heart and respiratory system weakness, and even death.
Best protein sources
Protein-rich diets are typically associated with physical strength, but a lesser-known fact is that they can also aid with concentration and learning. Therefore, a serving of protein won’t hurt you if you’re preparing for a presentation or want to pick up some dumbbells. We’ve compiled a list of 11 protein-rich meals suitable for vegetarians and non-vegetarians to help you become a pro at protein. Time to treat yourself to some wellness!
Quinoa
This grain is loaded with advantages. It is high in protein, devoid of gluten, and packed with minerals. Quinoa might increase your metabolism and help you maintain low blood sugar levels. Quinoa is an absolute source of protein, which means it possesses all the nine essential amino acids that systems fail to produce on their own, making it different from most other proteins.
Since there are more than 120 various types of quinoa. You do have a few additional options if your palette becomes tired of eating it.
White and yellow quinoa is the mildest to start with if you’re new to the quinoa world. After that, the flavors of crimson and black are slightly stronger.
You should be aware that the latter variety of quinoa tends to keep its shape better than the lighter ones in case you become quinoa-dependent (which won’t surprise us).
Nuts and Seeds
If you frequently snack, choose healthy options! Now that your body is receiving protein from the nuts you’re eating; you can continue doing so. These heart-healthy snacks provide your body with a heat and energy boost. Additionally, you can choose from a tasty selection because they all have distinct tastes.
Choose from sesame seeds, hemp seeds, pumpkin seeds, hemp seeds, almonds, peanuts, and sunflower seeds.
If you’re unable to decide, take everything! The majority of individuals may overlook dried coconut when discussing nuts. Knowing that this crispy side has more fat than protein is crucial.
Green peas
These gorgeous green foods are a great source of vitamins and protein. A handful of these peas may obtain nearly 9g of protein. Additionally, they are abundant in vitamins A, K, and C and other vitamins and fiber. You may prepare them by adding them to a nice gravy or tossing them with your favorite spice blend. Peas also help you feel fuller longer.
Dairy
A great source of protein is dairy! Consider buttermilk, milk, yogurt, and cheese. Yes, Whey and casein are the two forms of protein in dairy products. Casein takes longer to digest than Whey, which does so quickly. Cheese and yogurt are regarded as high-quality protein sources since they include all the essential amino acids our systems cannot naturally generate.
Tofu
Nothing more than a more unusual variation of cottage cheese, tofu looks similar to it but has a slightly distinct flavor. Soy milk makes tofu rich in protein, minerals, and macronutrients. In addition, it supports the health of teeth and strong bones.
Beans and Pulses
You name it: rajma, moong, white beans, dals, etc. The majority of bean and legume cultivars have significant protein content per serving. These lean legumes are a rich source of vitamins, minerals, and healthy vegan components. According to reliable data, they can help lower blood sugar, lower cholesterol, and maintain a healthy gut.
Eggs
You can eat eggs in various ways, providing a great protein source! For example, you can bake, scramble, or poach them (they taste equally good in all forms). Additionally, they have fewer calories and are healthier than most people realize.
6.28 g of protein are present in one big egg, of which 3.6 g are in the egg white. That’s a satisfying amount of protein right there! However, it’s vital to remember that the white coat of the egg has a lot of protein, whereas the yolk contains more fat than protein. So cutting off the yolk can make sense if you’re trying to gain weight.
Chicken Breast
All meat enthusiasts unquestionably enjoy chicken breasts because they may simply satisfy your meat needs by adding them to a salad or creamy spaghetti. In addition, they are free of carbohydrates and packed with protein! That’s right, health-conscious individuals, you can indulge in a dish of chicken breasts guilt-free.
Fish
The protein content of fish is quite high-quality. However, the precise amount of protein in a fish will vary depending on the species you select. The most popular fish, which has a serving size of 3 ounces, has between 16 and 26 grams of protein. The protein content is known to be highest in salmon.
Whey Protein
All of the aforementioned sources are natural; let’s now look at one of the most straightforward and widely utilized synthetic sources of protein. One of the essential proteins included in dairy products is whey protein. Whey protein, a byproduct of cheese production, is a rich source of the essential amino acids required for proteins to carry out their bodily activities.
Smoothies can be made by blending whey protein with ice, fresh fruit, and liquids or soft foods like applesauce. Typically, it comes in powder form.
People frequently use whey protein to boost sports performance and treat nutritional issues.
However, there is not all good about whey protein, and Whey protein seems to be safe when consumed in the right proportions. However, according to certain studies, whey protein may cause digestive discomfort.
Limited information is available, though, on the potential negative effects of consuming a lot of protein through a combination of food and supplements.
People who suffer from dairy products allergy should avoid taking whey protein.
After taking whey protein, bloating is also not uncommon after taking whey. Beginners especially face this problem a lot as taking so much protein in a single serving often confuses the digestive system, whether it needs to be flushed out or consumed within the body.
Also, if you are lactose intolerant, then whey is totally out of the question, and I don’t think I am required to explain it.
Spirulina
Probably the best vegan sources of protein. Spirulina is not only a great source of protein, but it also has uncountable health benefits. Also, it won’t leave your stomach bloated. Spirulina is 62% composed of amino acids. It is used as a dietary supplement since it is a high source of protein and other nutrients. Spirulina does include a small amount of protein, but you would need to consume a lot of it to get any effects. Smaller portions of protein can be found in other foods such as meat, nuts, legumes, whole grains, and legume products.
No other vegan source provides as much protein as Spirulina does. You may argue that Whey provides more protein than Spirulina, but it’s not the natural source. Milk has to face a lot of processing in order to get converted to Whey. Additionally, many preservatives and synthetic flavoring substances are added to the Whey, and their safety of them is questionable.
Ok, we will discuss Whey vs. Spirulina further in the article; first, let’s take a look at the health benefits of Spirulina:
Immune Support:
Studies on animals and in test tubes indicate that Spirulina boosts the development of antibodies, proteins that fend off infections, and other cells that boost immunity and fend against infections and chronic disorders like cancer. It hasn’t, however, been tested on humans. In a human clinical experiment, chlorella, a different kind of blue-green algae, did not enhance the immunological response to the flu vaccine.
Allergic Reactions:
Spirulina may prevent allergic reactions by preventing the release of histamines, which are responsible for allergy symptoms like watery eyes, runny nose, hives, and soft tissue swelling. These findings come from experiments on animals and in test tubes. However, it is unknown if the results of these first trials will benefit allergy sufferers.
Infection:
Studies in test tubes reveal that Spirulina has antiviral properties against HIV, herpes, and influenza. However, scientists are unsure if it would also be effective in people.
Whey vs Spirulina
Now that we know two of the biggest protein sources. We must know the difference between them and which one is the best among them.
No doubt whey protein has more protein per serving when compared to Spirulina. Still, we must not forget that while Spirulina is a natural source, whey protein goes through a lot of processing before it is ready for consumption. Therefore, if we compare the source of whey, i.e., milk, with Spirulina, things escalate very quickly in favor of Spirulina.
You might have a question, “Why can’t we extract protein from Spirulina just like whey?” There is a humongous reason for that. Extracting the protein from the algae will mean losing all the other benefits that Spirulina brings.
People who are lactose intolerant often search for other alternatives, and also people who have switched to veganism also do not consume whey as it comes from an animal product. For those people, there is literally no better source than Spirulina. Not only is Spirulina a vegan source, but it is also composed of almost 64% protein. Other vegan sources, like beans and peas, do not have such a high protein content and are also not as simple to digest as Spirulina.
When we compare the process of consumption, whey protein requires preparation before it is ready for consumption. But thanks to companies like Skytag Bioteq (Organic & Pure Herbal Products Company), who converted these blissful algae into a tablet form, you aren’t required to prepare before it is ready for consumption. These Spirulina tablets can easily be taken along with water or any drink of your choice (except for carbonated and alcoholic drinks).
Since there is no added flavor in the tablets, they might taste bland (the reason why no flavorings are added is to keep the algae in its purest form possible.) This company places the highest importance on your health. Hence, flavorings or any such thing that could be harmful to your health are avoided as much as possible. Don’t worry; if you have difficulty swallowing flavorless substances, you can crush them up and mix them with your juices, smoothies, oatmeals, or any other food item you love to consume. Also, you are not required to hunt around for these tablets. You can easily buy spirulina tablets online.
Spirulina is the best source of protein understood, but why specifically Spirulina tablets of Skytag Bioteq? We could spirulina capsules buy online from any company. Well, the answer is pretty simple, they do not tend to play with your health in any way. And these tablets are one of the purest forms of Spirulina available on the market. Additionally, these tablets are free from a lot of substances utilized to enhance the properties of Spirulina;
let’s check them out:
- There is no gelatin in it, as several companies claim.
- Consequently, your product is entirely natural and free of industrial alterations because it is non-GMO (genetically modified organism).
- Non-irradiated products are extremely safe for long-term consumption because they are never exposed to radiation in any way throughout the production process.
- Every component used in the production of this product complies with the strictest organic criteria set by the USDA.
- No pesticides were used to produce SKYTAG’s 100% PURE & ORGANIC SPIRULINA, making it 100% pesticide-free.
- No pesticides were used to produce SKYTAG’s 100% PURE & ORGANIC SPIRULINA, making it 100% pesticide-free.
- 100% HERBICIDE FREE: Spirulina must be produced according to strict safety regulations. SKYTAG’s 100% PURE & ORGANIC SPIRULINA is guaranteed to be herbicide-free at all times.
- SKYTAG’s 100% PURE & ORGANIC SPIRULINA is produced in an extremely safe & sterile atmosphere, making it 100% BACTERICIDAL FREE. This safeguards it against pollution and heavy metals. The greatest manufacturing standards can only guarantee this.
- 100% GLUTEN FREE: Grains like wheat, barley, rye, etc., contain gluten. People with “Celiac Disease” and its related symptoms can take SKYTAG’s 100% PURE & ORGANIC SPIRULINA with great safety. This has important advantages for enhancing health, controlling undesirable weight loss, and increasing vitality.
Conclusion
This is because protein helps in the quick recovery of the muscles. But, the source of protein is much more important than the protein itself. So, if the source through which protein is making its way to our body is not pure and authentic, it tends to do more harm than good.
Considering all these issues, Spirulina Tablet from Skytag Bioteq is recommended. Not only is it a superb source of protein, but they are also free from harmful substances that could threaten your body’s functionality. If you also want to buy Spirulina tablets online, go to the official website of Skytag Bioteq today and place your order today.