What Everyone Should Know About Protein
- Jennilyn Tanner
- Feb 28
- 3 min read
What are proteins? Essential nutrient 5 of 6
This is post 5 of 6 dedicated to the 6 essential nutrients and in this post, we are talking about protein! Nutrients can be categorized into two groups, macronutrients and micronutrients. Macronutrients include carbohydrates, fats, and proteins. Micronutrients are your vitamins and minerals. These 5 nutrients plus water are the 6 essential nutrients your body requires for smooth sailing.
Proteins
Proteins are a macronutrient that have several important functions in the body. Protein macromolecules are made up of hundreds of amino acid chains. There are 20 different amino acids that combine to make up every type of protein. Our body can build some amino acids from scratch or by modifying existing amino acids. 9 of the 20 amino acids are essential amino acids and must come from the food we eat.
What do proteins do for our body?
All of our body's cells require protein to operate properly. Muscles, bones, hair, and skin are all made from protein. Pretty much every body part or tissue is made with protein. Proteins create many vital substances like antibodies and hormones. The enzymes used to power many of the body's chemical reactions are also made from protein. These same enzymes fuel the hemoglobin that carries oxygen through your blood. Protein can also be a source of energy for cells if needed, though your body prefers to use carbs or fats.
Protein deficiency can occur in situations where strict vegetarian or vegan diets are not monitored appropriately. Symptoms of a protein deficiency might be muscle shrinkage, fluid buildup in the feet and ankles, and anemia (when the blood cannot sufficiently deliver oxygen through the body, usually associated with a lack of iron). Protein deficiency in children can be shown by slow or stunted growth.
Good sources of protein?
Much like the fats and carbs we consume, it is important to consider the entire nutritional profile of a protein based food item. Taking into account the fats, fiber, salt and more included in a food can ensure you are choosing a nutritional protein option. Often our minds turn to meat and dairy when we think of protein, and those can both be a good choice, but there are many plant products that can provide the protein needed by our bodies as well.
Some vegan food sources of dietary protein include:
Lentils – Packed with protein (about 18g per cooked cup) and fiber, great for soups, salads, and stews.
Chickpeas & Other Beans – Versatile and protein-rich (around 15g per cooked cup), perfect for curries, hummus, or roasting.
Tofu, Tempeh & Edamame – Made from soybeans, they offer complete protein (10-20g per serving) and work well in stir-fries, sandwiches, or salads.
Quinoa – A complete protein grain with about 8g per cooked cup, great for bowls, salads, or as a rice substitute.
Seeds & Nuts (Chia, Hemp, Pumpkin, Almonds, etc.) – High in protein and healthy fats; hemp seeds alone have 9g per 3 tablespoons.
Sometimes getting the daily protein your body requires can feel like a chore. Thawing and prepping meat or cooking beans can be quite time consuming. A really great way to keep protein on hand is with Thrive freeze-dried , beans, and dairy. they have a wide selection of options that can be prepped in about 10 minutes with just some water. They are shelf stable too making them easy to store. give them a try if you are looking for new protein options.
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