Sunday, February 9, 2025

Five Distinct Sources Of Protein Aside From Fish And Meat

Protein is a vital macronutrient necessary for energy and bodily structure, alongside carbohydrates, fat, fiber, and water.

The body breaks down proteins into amino acids to build essential proteins.

Proteins support tissue growth and repair and can be sourced from plants or animals, accommodating diverse dietary preferences.

In Nigeria, traditional diets are carb-heavy and protein-deficient. Fish and meat are primary protein sources, with 1.2 million metric tonnes of fish and 1.5 million metric tonnes of meat consumed annually.

However, imports supplement demand due to fluctuating economy and purchasing power.

Rising costs have led Nigerians to explore alternative proteins like “Ponmo” (cow skin) and “Wara” (local cheese).

Research indicates Ponmo’s limited nutritional value, despite its popularity. This trend impacts Ponmo’s industrial applications and poses health risks due to disease-carrying animal hides.

Fortunately, various animal- and plant-based protein alternatives offer valuable substitutes for fish and meat, addressing nutritional gaps and sustainability concerns.

Here are five different protein alternatives:

1. Mushrooms:

Mushrooms serve as a significant protein source and have been around for approximately 715 to 810 million years. These macrofungi can be seen without a microscope, making them easy to harvest.

Unlike other fungi, which require special equipment for observation, mushrooms are readily available, cost-effective, and offer numerous health advantages.

They thrive in both northern and southern regions of Nigeria. Low in calories and high in vitamin B, they also provide traces of vitamin D, which may aid in cancer prevention.

A 2018 meta-analysis review indicated that the fiber found in mushrooms can reduce the risk of developing type 2 diabetes.

Despite these benefits, many Nigerians often disregard mushrooms. When purchasing, select mushrooms that are firm, dry, and free of bruises, and keep them in the refrigerator.

2. Garden Eggs:

Low in calories yet abundant in essential nutrients such as carbohydrates, proteins, fibers, and vitamins, garden eggs have been utilized to manage diabetes, hypertension, uterine issues, and skin ailments.

They can be consumed raw or incorporated into various Nigerian recipes, like being blended with pepper for stews or used as a vegetable in egg dishes.

Due to their high fiber content and low calories, garden eggs aid in weight loss, enhance immune function, and are loaded with antioxidants. Although some may find their flavor slightly bitter, the health advantages they offer are significant.

3. Locust Beans:

Referred to as Iru or Ogiri by the Yoruba and Dawa dawa by the Igbo, African locust beans (Parkia biglobosa) are commonly used in numerous Nigerian cuisines. They are rich in lipids (29%), carbohydrates (16%), and proteins (35%), serving as a robust source of protein and a natural substitute for seasoning cubes.

Locust beans support eye health, help prevent hypertension and strokes, combat anemia, and assist in lowering blood sugar levels. To increase their longevity, they can be preserved through salting or drying methods.

4. Egusi (Melon Seeds):

Egusi is a seed rich in protein and free from cholesterol, also providing essential fatty acids. It can contribute to lower lipid levels, thereby reducing the likelihood of heart disease, and has antibacterial and antioxidant properties. With protein content ranging from 27.5 to 28 grams per serving, egusi is widely used in soups among the Igbo and Yoruba cultures.

5. Dairy Products:

Dairy serves as another source of protein, comprising both whey and casein, two distinct forms that support human nutrition. Whey is easily digestible, while casein is digested more slowly, ensuring a gradual release of amino acids. The protein content in dairy varies depending on the specific product.

Greek yogurt’s unique straining process enhances its protein content to 17g, surpassing traditional yogurt’s 9g. Other dairy options, such as whole milk and cheese, offer 7.7g and 8g of protein, respectively.

 

Shantel Chinenye
Shantel Chinenyehttp://naijatraffic.ng/
I'm a passionate journalist at NaijaTraffic News, specializing in Lifestyle content. I'm equally a certified teacher, a poet and drama queen.

Related Articles

Hot this week

Ayo Maff Biography: Age, Family, Education and Career

Ayomide Mafoluku Ayodele, better known as Ayo Maff, was...

Paul Tomisin Biography: Age, Family, Education and Career

Minister Paul Tomisin is a celebrated gospel artist known...

Very dark man Biography: Age, Family, Education and Career

Martins Vincent otse, better known as very dark man,...

Does Bras Actually Prevent The Breasts From Sagging And Falling?

Many women struggle with the insecurity of sagging breasts...

Davido and Chioma to shut down US for twins’ 1 year birthday

Davido and his wife, Chioma, are reportedly planning to...