Cheap Sources of Protein

Protein is an essential nutrient that plays a vital role in our body's overall health. It is made up of amino acids, which are the building blocks of tissues, muscles, and organs. Protein is responsible for repairing damaged tissues, building and maintaining muscle mass, and supporting immune function. It is also crucial for producing enzymes and hormones that regulate our bodily functions. A diet that includes an adequate amount of protein can help us maintain good health and prevent many chronic diseases. In this article, we will discuss some cheap sources of protein that can be easily incorporated into our daily diet to maintain a healthy and balanced lifestyle.

Here are 20 cheap sources of protein with their respective calorie content per 100g or per unit:

1.     Eggs (large, 50g) - 78 calories
2.     Canned tuna (in water, drained, 100g) - 116 calories
3.     Lentils (boiled, 100g) - 116 calories
4.     Beans (such as black beans, kidney beans, and chickpeas) (boiled, 100g) - between 120-140 calories depending on the type of bean
5.     Peanut butter (100g) - 588 calories
6.     Quinoa (cooked, 100g) - 120 calories
7.     Greek yogurt (low-fat, 100g) - 73 calories
8.     Cottage cheese (low-fat, 100g) - 72 calories
9.     Tofu (firm, 100g) - 145 calories
10.     Chicken thighs (roasted, skinless, 100g) - 209 calories
11.     Ground beef or turkey (90% lean, cooked, 100g) - between 250-280 calories depending on the type of meat
12.     Sardines (in oil, drained, 100g) - 208 calories
13.     Milk (whole, 100g) - 61 calories
14.     Cheese (cheddar, 100g) - 402 calories
15.     Oats (100g) - 389 calories
16.     Pumpkin seeds (roasted, 100g) - 559 calories
17.     Sunflower seeds (roasted, 100g) - 584 calories
18.     Edamame (boiled, 100g) - 121 calories
19.     Almonds (raw, 100g) - 579 calories
20.     Brown rice (cooked, 100g) - 112 calories

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Please note that the calorie content may vary depending on the preparation method and specific brand of the product.

Importance of Protein for All Age Groups

• Children: Protein is crucial for children's growth and development. It helps to repair tissues, build bones, and support the immune system. During childhood, boys and girls have similar protein requirements, ranging from 13-34 grams daily, depending on their age.
• Adolescents: Adolescent boys and girls experience a growth spurt and need more protein to build muscle mass and promote bone density. Adequate protein intake during this phase is essential for overall health. Adolescent boys require 52 grams of protein daily, while adolescent girls need 46 grams.
• Adults: In adulthood, protein is necessary for maintaining tissues, immune function, and providing energy. It can also help to maintain muscle mass and bone density, which can decline with age. Adult men require 56 grams of protein daily, while adult women need 46 grams.
• Pregnant and Lactating Women: During pregnancy and lactation, women need more protein to support the growth and development of the fetus and to produce breast milk. The recommended daily intake of protein for pregnant women is 71 grams, while for lactating women it is also 71 grams.
• Older Adults: In older adults, protein becomes even more important for maintaining muscle mass, bone density, and overall health. Adequate protein intake can also help to prevent or manage conditions such as sarcopenia and osteoporosis, which are common in older adults. The recommended daily intake of protein for older men and women is 56 grams.

In Summary
It's important to remember that these recommended daily intakes are general guidelines and may vary based on individual factors such as activity level, body weight, and health status. Consulting with a healthcare professional or a registered dietitian can help to determine the appropriate protein intake for an individual.