Health-and-Nutrition/C2/Importance-of-Protein/English
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| Title slide | Welcome to the spoken tutorial on the Importance of protein. |
| Collage: Benefits of protein
Collage: Deficiency Collage: Different age groups Collage: Sources |
In this tutorial, we will learn about:
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| Image: Body
Image: 22 Amino acids Image: 9 amino acids Image: Body Image: 13 amino acids |
Protein is an essential macronutrient required by our body.
It is made up of 22 amino acids. Out of 22, nine amino acids are essential. These are not made by our body, hence they have to be taken through food. Remaining 13 are made by the body. |
| Image: Amino acids
Image: Amino acid structure Collage: Amino acids |
I will briefly tell you about Amino acids.
Amino acids are organic compounds that combine to form proteins. Lysine, leucine, histidine, methionine, tryptophan, are a few amino acids. |
| Image: Veg and non veg sources
Collage: Animal proteins Collage: Vegetable proteins |
Proteins are divided into 2 types.
They are complete proteins and incomplete proteins. The difference between them is based on the type of amino acids present in food. |
| Image: Amino acids and complete proteins
Collage: Animal meat Collage: Different sources |
Complete proteins are those which contain all the 9 essential amino acids.
All non-vegetarian foods are complete proteins. For example: chicken, eggs, fish and meat. |
| Image: Milk, paneer, cheese, curd | Likewise, milk and milk products are also a source of complete proteins. |
| Image: Amino acids
Collage: Vegetable proteins |
Incomplete proteins have inadequate amounts of 1 or more essential amino acids.
Most vegetarian foods are incomplete proteins. For example: pulses, grains, nuts and seeds. Among all these, soya bean is one of the best vegetarian source of protein. |
| Collage: Functions of proteins.
Image: Growth and repair Image: Blood sugar Immunity Image: Weight management |
Benefits of protein include growth, repair and maintenance of muscle tissues.
It also controls blood sugar levels and builds a stronger immune system. Protein rich food reduces our cravings and keeps us full for a longer time. This also helps in weight management. |
| Image: DIgestion of food
Image: Breakdown of toxins Image: Nerve signalling Gif: Storage of nutrients
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Aid in digestion and breaking down of toxins are other two functions.
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| Collage: Deficiency symptoms | Let us understand the signs and symptoms of protein deficiency now. |
| Image: Fetus
Image: Underweight Image: Stunting Image: Wasting Image: Infection |
One of the signs of protein deficiency is diminished growth of the fetus.
Deficiency in children can lead to wasting and stunting . This may result in low body weight. In such conditions, children are at a risk of developing various infections. |
| mage: Poor growth
Image: Child's memory Image: Poor growth Image: Diabetes Image: Hypertension |
Due to poor growth, a child's brain development can also get affected.
In the long term, poorly grown children are at a risk of developing diabetes. They may also develop hypertension when they grow up. |
| Image: Muscle mass
Image: Weakness Image: Infections Image: Hairfall and wrinkling |
In adults, protein deficiency leads to loss of muscle mass.
They may also feel tired, weak and become prone to infections. Wrinkling of skin and hair fall are other examples. |
| Image: Different age groups
Image: PHC Image: Infants Image: Children Image: Children Image: Children Image: 10 to 12 years old |
Various age groups have different daily requirements.
Protein requirements advised in this tutorial are as per the field observations. For 0 to 12 month old babies it is 1- 2 grams per kg body weight. 16 grams of protein for 1 to 3 years old children is required. 20 grams for 4 to 6 year old children. 29 grams is advised for 7 to 9 year old children. 40 grams for 10 to 12 year old children. |
| Image: Adolescents
Image: Pregnant women Image: Lactating women |
52 to 62 grams is suggested for adolescents.
For pregnant women, it is 78 grams. For lactating mothers, 68 to 74 grams is advised. |
| Image: Physical activity
Image: Types of activity Collage: Sedentary activities Image: Desk job Collage: Moderate activity Collage: Heavy activity |
For adults, protein requirement also depends on their physical activity.
Activity is categorized as sedentary, moderate, and heavy. Sedentary activity includes teaching, tailoring, data entry and call center jobs. People doing desk jobs also come under sedentary activity. Moderate activity includes agriculture labor, house help, mason, and driver. Heavy activity includes stone cutter, wood cutter, athlete, and mine worker. |
| Image: Sedentary workers
Collage: Ideal body Image: Moderate worker Image: Heavy worker |
Sedentary workers require 1 gram protein per kg ideal body weight.
Ideal body weight is optimum weight that is healthy for a person. Moderate workers require 1.2 gram protein per kg ideal body weight. Heavy workers require 1.5 grams protein per kg ideal body weight. |
| Image: Moderate working women
Image: Heavy worker |
Let us understand this with an example.
A 55 kilograms moderate working woman's protein requirement would be 66 grams. If the same woman is doing heavy work she will need 82 grams. |
| Collage: Food sources
Image: Vegetarian sources Image: 6 months old baby eating food |
It is advised to include protein rich food in your daily diet.
Such foods should be given from 6 months of age. |
| Image: Egg
Image: Chicken Image: Fish |
Let’s take a look at the protein content of some of the food sources.
1 whole egg has around 7 grams of protein. 100 grams of boneless chicken has about 19 grams of protein. Similarly, 100 grams of fish has around 20 grams protein. |
| Image: Milk
Image: Curd Image: Paneer |
250 millilitres of cows milk has approximately 8 grams.
Curd made of 250 millilitres of cows milk has nearly 8 grams. 45 grams of paneer made from cow’s milk has about 8 grams of protein. |
| Image: Nuts and seeds
Image: Soya bean Image: Beans Image: Pulses Image: Rice Image: Foxtail millet |
20 grams of nuts and seeds have nearly 4 grams.
Approximately 11 grams of Protein is present in 30 grams of raw soya beans. Nearly 5 grams of Protein is present in 30 grams of other raw beans. 30 grams of uncooked pulses have approximately 4 grams protein. 30 grams of raw milled rice has around 2 grams. 30 grams of raw foxtail millet has nearly 4 grams protein. |
| Image: Chapathi
Image: Millet Chapathi Image: Missi roti Collage: Gram flour and wheat flour |
1 chapati made out of 30 grams wheat flour has 3 grams of protein.
Sorghum and pearl millet chapati also have around 3 grams of protein. 4 grams of protein is present in one missi roti. Missi roti is made with equal ratio of gram flour and wheat flour. |
| Collage: Non vegetarian food
Image: Non vegetarian protein sources Image: All amino acids Image: Non Veg and veg sources |
Protein from non-vegetarian food is absorbed better than vegetarian food.
It is because non-vegetarian foods have complete proteins. Complete proteins contain all the essential amino acids. Thus, the quality of protein in the non-veg food is better than vegetarian food. |
| Image: DIAAS
Collage: Amino acid and person eating food Image: Score |
Quality of protein is checked by the DIAAS method.
DIAAS is Digestible indispensable amino acid score. It is the ratio of digestible amino acid in food and the amino acid required. The score is given from 0 to 1. 1 being the highest and 0 being the lowest. |
| Image: Egg
Image: Milk Image: Peas Image: Chickpeas |
Let us look at the digestibility score for a few food items.
Egg has a 1.18 digestibility score. Whole milk has 1.32 Peas have 0.64 While chickpeas have 0.66 |
| Image: Cooked rice
Image: Wheat Image: Peanuts |
Cooked rice has 0.59
Wheat has 0.43 Roasted peanuts also have a score of 0.43 |
| Collage: Vegetarian sources of protein
Collage: Grains and pulses Image: Combination of food Image: Complementary action |
As discussed earlier, vegetarian sources are incomplete proteins.
Cereals are low in lysine and pulses are low in methionine. Eating them together will compensate for the insufficiency of amino acids. Combining cereal and pulses improves the protein quality. This is called the complementary action of proteins. |
| Collage: Different food groups
Image: Cereals, pulses and milk Collage: Grains, pulses and milk |
It is recommended to eat different food groups in various combinations.
Combining of food groups helps to get different essential amino acids. Combining pulses and grains with milk products improves the protein quality. The missing amino acids in grains and pulses are compensated by milk products. |
| Image: Millet khichdi raita
Image: Kadhi rice Image: Paneer paratha Image: Thalipeeth curd Image: Kidney beans rice & curd |
Let us look at some food items prepared with these combinations.
Millet khichdi with raita, kadhi rice (gram flour curd curry), and paneer paratha (cottage cheese stuffed tortilla) are a few examples. Thalipeeth with curd, and kidney beans rice with curd are other examples. |
| Image: Cereal or millet with non veg food
Image: Millet wrap Image: Egg dosa Image: Chicken millet wrap Image: Egg rice Image: Meat stuffed paratha Image: Ragi ball with curd |
Combining cereal or millet with non-veg food also improves the protein quality.
I will tell you some recipes that can be prepared using this combination. They include millet chicken pulao, egg dosa, and chicken millet roti wrap. Egg rice, meat-stuffed paratha, ragi ball and chicken curry are other examples. |
| Image: Soya pulao
Image: Sorghum paratha Image: Khichdi Image: Idli sambar Image: Millet pulao |
Apart from these combinations, we can combine other food groups as well.
Curd rice, spinach paneer curry, coconut curd chutney are some examples. Using paste of nuts and seeds in curries also improves the protein quality. |
| Image: Recipes image | Include these food items in your daily diet for good health. |
| Acknowledgement slide | This brings us to the end of this tutorial.
Thanks for joining. |
