Protein-rich diet for good health. Its need and importance.

What is protein? Know about here:

Protein is one of the main building blocks of our body. Chemically, protein is called Amino Acids. It is found everywhere in the body including skin, muscles, hair, bones, organs, blood, enzymes, hormones, and many other parts of the body. It is also important for the growth, and development of children, teens, pregnant women, etc. It is also an energy source for our body.

Protein is a nutrient and every cell has some kind of protein. It makes new cells and repairs them also. It is also responsible for the growth and maintenance of tissue.

The chemical structure of Protein is a chain of amino acids. There are various types of proteins which consist of different amino acids linked with each other.

Protein is broken down into amino acids during the digestion of the food.

Various types of amino acids in sufficient amounts are needed for our good health. Classification of amino acids is described below:

Classification of amino acids: There are a total of 20 types of amino acids that are linked chemically in different combinations.  Amino acids may be classified into the following three groups:

Essential amino acids: Nine amino acids are not produced by the body itself. They are called essential amino acids. Essential amino acids are extracted from protein which we eat in the form of food (exogenous diet).

Nonessential amino acids: These amino acids are made by the body from the essential amino acids.

Conditional or semi-essential amino acids: These amino acids are not taken daily, however, taken on a need basis due to illness, stress, etc. It may be needed for newborn babies also.

Names of nine Essential Amino Acids (EAAs): Protein  which is not produced by humans or mammalian cells, is the combination of 9 essential amino acids It is extracted from our diet. Nine Essential Amino Acids (EAAs) are listed below:
Histidine	Isoleucine
Leucine	Lysine
Methionine,	Phenylalanine
Threonine,	Tryptophan
Valine

Why is protein needed in our body?

There are various reasons to get sufficient good quality protein for our body to get it functioning well. Some of the reasons are listed below:

Out of three macronutrients (Protein, fat, and carbohydrate). Protein gives us important benefits contrary to fats and carbohydrates.

Our muscles are mainly made of protein, therefore, intake of it increases our muscle mass and strength.

Protein plays an important role in making the tissues and organs. Similarly, a high intake of protein is beneficial for the recovery after injury.

It improves metabolic health and reduces body weight due to an automatic reduction in the intake of calories and cravings. It not only reduces the body weight, it even maintains the reduced body weight for a longer period.

Gradually weakening/losing of skeletal muscles is the sign of aging. It starts around the age of 50 years. One of the most severe diseases due to aging is referred to as Sarcopenia. It is the main cause of bone fracture, frailty, and other common diseases in senior citizens. Sometimes, it may also be the reason for death. High intake of protein delays the aging effects and helps to prevent sarcopenia, skeletal disorders, etc.

Eating protein keeps our stomach full for a longer period with less amount because it reduces the level of hunger hormone Ghrelin. At the same time, it increases the level of Peptide YY and therefore it reduces the appetite.  Feeling of stomach fullness is also called Satiety.  If you are following a weight-reducing plan, always increase the intake of protein. So during weight loss of the body, muscle loss will not be there.

One study performed on overweight women found that with an increase in protein intake from 15% to 30% of calories, women consumed roughly 440 calories, automatically less than the usual daily calorie intake.

We may say that obese or overweight people can reduce body weight or belly fat by replacing some of their fats and carbohydrates with protein. Example: Reduce the intake of carbs rich diet like rice and potato and increase the intake of protein rich diet like Soya, cheese, eggs, specific meat, fish, etc.

High Intake of protein improves metabolism and burning of fat (calories). It can burn 80-100 more calories in a day. In some cases, burning of calories may be more to the tune of 250 calories in a day and it is equal to energy burnt in  1 hour moderate level walk.

High intake of protein lowers the blood pressure. High blood pressure causes heart attacks, strokes, kidney diseases, etc.

Protein rich diet also controls the bad cholesterol (LDL) and Triglyceride. High LDL and high Triglyceride  may be the reason for heart problems.

What is a food craving?: It is different from hunger. It is not the case that we need nutrients for our body. However it is the case of demand from the brain due to imbalance of dopamine hormone, and it is very difficult to control it. However, a good intake of protein reduces food cravings and brain demand due to improvement in the functioning of dopamine hormone. It also reduces the late night snacking. In a study, it is found that overweight men may reduce food cravings by 60% and late night snacking by 50%, if they increase the intake of protein by 25% of calories. Similarly, overweight adolescent girls may reduce cravings and late-night snacking by taking plenty of protein for breakfast.

Food source of Protein: There are various sources of protein in food. Some sources are listed below:
Protein from birds and animals: A high amount of healthy protein is found in various animals.  Some are listed below:
Skin removed chicken breast, duck, emu, goose, bush birds, turkey breast, bison (buffalo) meat, etc.
After removing the visible fat, Lean cuts of beef, veal, kangaroo,  lamb or pork (round, top sirloin or tenderloin), etc.
Poultry
Fish, fatty fish, shellfish, seafood, lobster, shrimp, oyster, etc.
Protein from eggs: Egg whites are almost protein. However whole eggs that include yolk provide us many other nutrients like vitamins, minerals, antioxidants, and healthy fats.
Protein from milk and dairy products: Low fat (toned or double toned) milk and low fat dairy products (like cottage cheese, hard cheese, cheddar cheese, ricotta cheese, Greek yogurt, etc.) are good sources of protein, iron, vitamin D, Calcium, etc. These products increase the concentration of certain glucagon hormones ( peptide-1 and peptide YY). These hormones give signals to the brain to feel the fullness of the stomach. It is claimed that Milk and yogurt help to reduce weight and prevent overeating. However it is needed to verify these facts independently.
Protein from plant: Various plants are rich sources of protein. Some are listed below:
Pinto beans	Black beans
Kidney beans	Chickpeas (Garbanzo beans)
Broad (fava) beans	Navy beans
Edamame beans	Lima beans
Split peas	Lentils, pulses, and legumes
Sprouts and Wheat germs	Hazelnuts
Almonds	Walnuts
Pecans nuts
Mixed nuts	Nut butter and seed paste {Peanuts {chunky}, cashew, almonds, tahini (sesame seed paste), etc.}
Sunflower seeds. Flax seeds, and Pumpkin seeds.	Soy, Tofu, tempeh, or soy products
Oat	Quinoa
Whole grains	Chickpea flour (gram flour)
Hummus
Whole grains contain more protein than their refined white forms (products).
All types of protein are available in plant sources. It is not necessary to take animal products.
Protein supplements: If it is not possible to get sufficient protein from natural sources, Protein intake may be taken in the form of powder, canned food, drinks, etc. It may be needed for sportspersons, athletes, pregnant or lactating mothers, grown-up children, patients, etc. For example: Protein powders. Ezekiel bread. Canned food or drinks.

How much protein is needed for our body?

Daily intake of protein depends on the need for calories (energy) to meet the demands of our body.

It varies from one person to another based on age, lifestyle, activity, health condition, fitness goals, etc.

Children and teens require more protein for their growth and development.

It may be 10% to 35% of the total calories needed by a healthy adult daily.  Or we can say that a maximum of 1/3 of the daily calorie needs should be fulfilled with protein.

One gram of protein gives us approximately 4 calories of energy.

Example: As recommended by the health care provider: A person is advised to take a total of 1600 calories (approximately) per day depending on health condition, etc.  If 20% of total calories (1600) is needed from protein. It implies that 320 calories are needed from protein. Since 4 calories are given by one gram of protein. It implies that 80 grams  (320/4 = 80) of protein is needed per day.

A study suggests that people older than 65 years should take a minimum of 0.5 grams of protein per pound (1 lb = 453 grams) of body weight, for a day. It is more than the normal recommendation of a minimum of 0.36 grams of protein per pound (or 0.8 grams of protein per Kilogram) of body weight per day. In general, if an adult has 70 Kg body weight, it means 70 x 0.8 = 56 grams (minimum)  protein is required per day.

An adult female needed a little bit less protein compared to an adult male. However pregnant & breastfeeding women and lactating people need more protein.

Sportspeople or goal-oriented people need more protein per day to gain muscle mass. In a day, It may be 1 to 2 grams of per kg body weight or 0.5 to 0.9 grams of protein per pound of body weight.

Quantity of protein given by the different food sources:

It varies from one food to another. Various food sources (Animal-based, plant-based, and dairy products) are rich in protein and other nutrients.  A brief description of other nutrients given in this blog is indicative only.

Available quantity of Protein in different food sources: (A comparative chart in descending order of protein contents) Data is manually processed from different sources and it may vary due to one or other reasons.
The approximate quantity of protein is given here as 240 ml for drinks or per ounce (1oz = 28.5 grams) for other food sources.
Protein powder: In case of need, protein powder like Whey, and pea protein can be added in the  shakes, smoothies, energy balls, yogurts, etc.   Readymade protein bars or balls are easily available in the market. Whey powder is a protein supplement and is popular among athletes, sportspeople,  and bodybuilders to increase muscle mass.  Since protein powder is the quickest and easiest way to gain muscle mass and bone health before purchasing the Protein powder, we should consider its Biological Value (BV) score. BV score indicates the ability of the body to use the protein from the powder (dietary supplements). A score of 100 or more indicates that the body can use all protein available in the powder. BV scores of some of the protein powders (dietary supplements) are described below: Whey Protein Powder: Milk contains 2 proteins ( whey and Caseins) and its whey protein is converted into whey protein powder. It contains all nine Essential Amino Acids (EAAs). BV score of whey protein powder is 104 ( more than 100). Therefore, it is a good source of usable protein. Casein Protein Powder: Casein protein in milk is converted into casein protein powder. It also has all nine EAAs but its BV score is 77 and it has slow digesting properties. Due to low BV scores, our body can not use all the protein available in the powder. Soy Protein Powder: It has a BV score of 74 only, which is lower than the whey and casein protein powder. However, it has all Essential Amino Acids (EEAs). It is the best option for vegan people who do not take milk and dairy products.
Pea protein powder	20 grams per ounce
Whey protein powder	16.5 grams per ounce
Spirulina Spirulina is a blue-green algae (bacteria) that grows in both fresh and saltwater. It has very high contents of  protein. In addition it provides various vitamins, minerals, carotenoids and antioxidants. It provides various health benefits including protection from damage to cells. It is available in powdered and tablet forms as dietary supplements.	16 grams per ounce
Kefir drink	9.2 grams per 240 ml
Hemp Seeds: Hemp seeds can be used in salads at the place of croutons.	9 grams per ounce
The following food sources give the protein less than 9 grams per ounce or per 28.5 grams:  (1oz = 28.5 grams)
Cow milk	7.7 grams per 240 ml
Peanuts: It is a rich source of protein and other nutrients like vitamin E, Folate, Magnesium, etc.	7.3 grams per ounce
Bison lean meat: It is again a good source of protein. It is considered the substitute for beef due to its low harmful fat content.	7 grams per ounce
Gouda cheese	7 grams per ounce
Fish or Seafood: Fish is a good source of protein and nutrients like iodine, Selenium, vitamin B12, etc. It contains a high level of Essential Fatty Acids (EFAs) and anti-inflammatory properties.  A good intake of fish increases good cholesterol (HDL) and reduces the risk of heart disease and type-2 diabetes. Fatty fish like Salmon and herring: They are rich in omega-3 fatty acids and provide various health benefits. Shellfish including shrimp, oysters, clams, scallops: They are rich sources of protein. Shellfish also contains healthy fats and various nutrients like Selenium, Zinc, Iron, vitamin B12, etc.
Cooked clams	7.3 grams per ounce
Salmon filet	7.1 grams per ounce
Skin removed Chicken breast: It is a lean source of protein.  We get the majority of the calories directly from protein from skin-removed chicken breast. In addition to protein, it provides other nutrients like Selenium, Zinc and various types of vitamin B and 1.6 grams of fat per ounce (28.5 grams).	7 grams per ounce
The following food sources give the protein less than 7 grams per ounce or per 28.5 grams: (1oz = 28.5 grams)
Cooked shrimp	6.8 grams per ounce
Cheddar cheese	6.7 grams per ounce
Peanut butter: Peanut butter helps reduce blood sugar spikes after meals. Note: other nut butter like almonds, etc. are also rich sources of protein and nutrients.	6.4 grams per ounce
Cod filet	6.3 grams per ounce
Mozzarella	Minimum 6 grams per ounce
Goat’s cheese	6 grams per ounce
Almonds: In addition to protein, almonds provide essential nutrients like fiber, magnesium, manganese, vitamin E, healthy fats, etc. Almonds help reduce bad cholesterol (LDL), and high blood pressure, lowering the risk of heart disease.	6 grams per ounce
Sunflower seeds	6 grams per ounce
The following food sources give the protein less than 6 grams per ounce or per 28.5 grams: (1oz = 28.5 grams)
Tempeh: Tempeh is made from soybeans like tofu but has a higher protein content than tofu.	5.8 grams per ounce
Pistachio: It is a good source of protein and high content of vitamin B6. Compared to other nuts, it gives low calories.	5.7 grams per ounce
Halibut white fish: It is a good source of lean proteins. Half a filet (roughly 150 grams) gives around 29 grams of proteins	5.5 grams per ounce
Tuna fish It is a rich source of protein with heart-healthy unsaturated fat. One can (107 grams) of tuna gives roughly 20 grams of protein. Canned tuna is an affordable and handy protein-rich food.	5.3 grams per ounce
Cashew	5 grams per ounce
Flax seeds	5 grams per ounce
The following food sources give the protein less than 5 grams per ounce or per 28.5 grams:  (1oz = 28.5 grams)
Pork: Pork lean meat ( pork roasts and tenderloin) is a good source of protein.	4.8 grams per ounce
Chia seeds: It is a tiny black seed of the salvia hispanica (chia) plant and is found in America. It is an excellent source of protein, along with fiber, Calcium, Omega 3 fatty acids. Chia seeds are considered the substitute of eggs for vegan people.	4.7 grams per ounce
Walnuts	4.3 grams per ounce
Hazelnuts	4.25 grams per ounce
Spelt: It is also known as hulled wheat or Dinkel wheat which is produced in Europe.	Minimum 4 grams per ounce
Feta cheese	4 grams per ounce
Sun-dried tomato: It is an excellent source of protein, nutrients, and fiber.	4 grams per ounce
The following food sources give the protein less than 4 grams per ounce or per 28.5 grams:  (1oz = 28.5 grams)
Teff: It is grass, also known as Eragrostis teff grass, annual bunch grass, or Williams lovegrass, and largely produced in African countries like Ethiopia and Eritrea.	3.8 grams per ounce
Oats: In addition to protein, oats give other nutrients like complex carbohydrates, etc.	Raw oats: 3.8 grams per ounce
Egg In addition to protein, it provides Essential Fatty Acids (EFAs) for good health.	3.4 grams per ounce
Ezekiel bread: In comparison to normal breads, it contains a higher amount of protein and other nutrients. It is made of sprouted whole grains and legumes like millet, barley, spelled flour, wheat, soybeans, lentils, etc.	3.4 grams per ounce
Cottage cheese: High in protein but low in fat and calories.  In addition, it provides various nutrients like Calcium, Selenium, Phosphorus, vitamin B12, vitamin B6, etc.	Minimum 3 grams per ounce
Rolled oats	3 grams per ounce
Greek yogurt (strained yogurt): It provides us with high protein with various nutrients like Calcium, Zinc, Selenium, vitamin B12, etc.	Plain Greek yogurt: 3 grams of protein per ounce
The following food sources give the protein less than 3 grams per ounce or per 28.5 grams:  (1oz = 28.5 grams)
Pecans nuts	2.6 grams per ounce
Low-fat Greek yogurt	2.5 grams per ounce
Legumes/Lentils: They are a rich source of protein and other nutrients like fiber, folate, Magnesium, Manganese, Copper, Iron, Potassium, vitamin C, etc. They support heart, gut, and bone health also. Also helpful for diabetic patients due to low Glycemic Index (GI). Some studies suggest that legumes like chickpeas (also called garbanzo beans) help to prevent certain cancers like breast and colon cancers. All cooked Legumes/lentils like black beans, red kidney beans, and Chickpeas provide almost the same percentage of protein.	2.5 grams per ounce
The following food sources give the protein less than 2 grams per ounce:  (1 oz = 28.5 grams)
Cooked pasta	1.6 grams per ounce
Peas: Peas are a rich source of protein, nutrients, and fiber.	1.5 grams per ounce
Canned lima beans	1.4 grams per ounce
Cooked Quinoa: Quinoa seeds are harvested from goosefoot plants. It is gluten-free and a good source of protein. It also gives other nutrients like fiber, folate, Copper, Iron, Potassium, etc. Folate is also called folic acid or vitamin B9.   Quinoa has all nine essential amino acids which our body does not produce. It is a good option for vegetarian and vegan people.	1.3 grams per ounce
The following food sources give the protein 1 gram or less than 1 gram per ounce: (1 oz = 28.5 grams)
Brussels sprouts: In addition to protein, it gives fiber and vitamins.	1 grams per ounce
Cooked Artichoke heart: It contains protein, fiber, etc. It is available in both fresh and canned forms.	0.8 grams per ounce
Broccoli It gives higher protein and low calories (10 calories per ounce of broccoli) compared to other vegetables. In addition, it also contains other nutrients like folate, Potassium, etc.	0.8 grams per ounce
Guava: It gives protein with other nutrients like vitamin C, etc.	0.75 grams per ounce
Asparagus In addition to protein, this vegetable gives nutrients like various vitamin Bs. It is low in carbohydrates which supports good health.	0.7 grams per ounce
Avocado: It is a rich source of protein, unsaturated fats, fiber, Potassium, etc.	0.6 grams per ounce
Cauliflower It gives very low calories (7.2 calories per ounce).	0.5 grams per ounce
Chinese cabbage It is also known as Napa cabbage. It provides protein and antioxidants.	0.3 grams per ounce

Causes of protein deficiency: There are several causes of protein deficiency in our body. Some of the causes are listed below:
Malnutrition	Pregnancy
Eating disorder	Liver disorder
Kidney disorder	Inflammatory disease of the bowels

Signs, symptoms, and diseases due to protein deficiency:

In most cases, deficiency of protein occurs when the intake of protein is not sufficient to meet the demand of the body’s requirements. Deficiency of protein affects most of the functions of our body and causes various health problems. Some facts are listed below:

Kwashiorkor: It is the most severe form of disease due to protein deficiency. Mostly it is found in the children of poor countries where malnutrition is a common problem.

Edema (swelling): Puffy and swollen skin is the symptom of Edema. It may be considered a sign of Kwashiorkor also. It may be due to the lack of albumin in blood plasma. It is a sign of an acute shortage of protein in the body and is rarely found in the USA, Western, European, and developed countries like Australia, etc.

Fatty liver: It may be again a sign of serious disease of Kwashiorkor due to protein deficiency. In this problem, fat accumulates in the liver cells.  Various liver problems like scarring and inflammation may occur and in most serious cases, chances of liver failure are much higher. Mostly, it is found in developing and poor countries.

Dry skin, Hair loss, and nail problems: Protein plays an important role in the health of skin, hair, and nails. Hair problems: Due to protein deficiency, hair structure and growth are affected badly and may be the main cause of hair loss which is known as telogen effluvium. Skin problems: In case of acute shortage of protein in the body, you may observe the following signs on the skin of children: Flappy, splitting, redness, patches of depigmented skin. These may be the signs of Kwashiorkor disease and it happens only in the case of severe protein deficiencies.

Weak muscles: Protein is stored in muscles and taken from the muscles when other important body parts face a shortage of protein, it reduces the muscle's mass. In the case of senior citizens (aged persons), protein deficiency may cause a shortage of muscle mass,   wasting, and shrinkage of muscle tissues, among other severe problems.

Bone fracture: Due to a lack of protein, bone mineral density decreases and the chances of bone fracture increases. In a study, it was found that the high intake of protein increases bone mineral density, especially in the hips and spine. However, more research is needed to know better regarding this observation.

Growth problem  in children: Protein deficiency prevents or delays or slows the growth in children. Stunting in the growth of children is a sign of malnutrition in children.

High hungriness: If we are not taking sufficient intake of protein, our body feels a greater appetite and takes a high intake of carbs and calories, which do not have enough protein but are rich in fat. Our body gets more weight unintentionally and it increases the chance of becoming overweight or obese. Therefore, if we feel hungry, try to add a protein-rich diet to end the appetite.

Immunity reducer: Protein deficiency decreases the immunity of the body. Low immunity increases the severity of infections. A good intake of protein increases the production of antibodies in white blood cells. In turn, antibodies increase immunity. However, more research is needed to understand the link between protein deficiency and infections.

Deficiency of proteins invites fatigue also.

Oedema: Protein deficiency may build up fluids, particularly in the feet or ankles. It is called Oedema.

Anemia:  In anemic patients, blood is not capable of transporting sufficient oxygen into the cells is called anemia.

Deficiency of protein is rarely found in the USA, Europe, western and developed countries like Australia, etc. However, protein deficiency in these countries may be due to other reasons like liver and kidney disorders, inflammatory bowel syndrome, nutrient absorption problems, advanced-stage cancer, etc. Protein deficiency is very common in poor, undeveloped, and developing countries due to malnutrition.

Is there any harm due to too much protein intake? At certain limits, there is no harm due to high protein intake. For a normal person, an intake of 2 grams per kg of body weight is no harm, but take other nutrients as required by the body. In addition, it may be harmful if anybody is suffering from kidney disorder, etc. Intake of protein of more than 2 grams per kg of body weight may create kidney disorder and other problems like gastrointestinal complications, constipation, flatulence, lack of calcium, osteoporosis, etc.

Precautions regarding intake of protein: Always include a variety of food sources in your diet to make the balance of nutrients. Any type of processed protein food in any form (powder, canned food, bread, drinks, etc.) may contain preservatives, salt, sugar or added sugar, saturated fats, artificial flavors, colors, etc. which may not be needed by you.

A high intake of protein is beneficial for most people, but it is not necessary for everyone. People already suffering from Kidney diseases should not take high intake of calories, it may be harmful, but at the same time, it is beneficial for people to have healthy kidneys.

Please keep in mind that nuts have high protein, magnesium, vitamin 3, omega 3, and omega-6 Essential Fatty Acids (EFAs), but at the same time, they have some other fats that are not required too much. Therefore, take a limited quantity of nuts. Otherwise, a high intake of saturated fats may increase the body weight.

Red meat provides a high intake of protein and nutrients, but it may have a high percentage of saturated fat. A very high intake of red med may increase LDL (bad cholesterol) which is linked with heart diseases. It may also increase the risk of colorectal cancer.  Processed meat or processed pork meat (bacon)  should be avoided due to the high content of saturated fat and Sodium. Poultry has a low content of saturated fats compared to red meat. Therefore, we should prefer poultry over red meat.

Please keep in mind that the flavored Greek yogurt may contain added sugar.

But purchase the whey powder carefully because it may contain added sugar or sweeteners.

Always read carefully the nutrition label of prepared (readymade) oats. It may contain added sugar or sweetener.

Final words: Protein is like a glue that holds together each cell of the body parts from foot nails to hair.  From the studies, it is found that the protein from various sources including from animals is good for a healthy body.   15% calorie from protein is sufficient to prevent the deficiency of protein, however, a higher intake (25- 30% ) is beneficial in specific cases. We should take a maximum of 1/3 of the total calories the body needs per day from protein. In other words, maximum protein intake per day should not increase the 2 grams/Kg of body weight. It will keep the balance of the other nutrients in the body. Most of the women are at high risk of osteoporosis after menopause. This problem may be avoided by taking plenty of protein and following an active life. In general, people who take plenty of protein,  have better bone density and a low risk of osteoporosis and fracture during their old age. All people, especially vegetarian and vegan people must take precautions to take protein from various sources to get all nine  Essential Amino Acids (EAA). A study shows that protein intake should be taken first, followed by a carbohydrate diet. It reduces blood sugar levels. Protein intake should be bifurcated evenly throughout the day's meals (breakfast, lunch, and dinner). Before every meal, we should take protein intake, followed by a carbohydrate diet. Because protein intake gives the feeling of fullness and reduces the appetite or hungriness, in this way, the consumption of carbohydrates will be reduced automatically. In turn, it is helpful to reduce cardiometabolic diseases like diabetes, heart disease, stroke, etc. Intake of processed foods (meat, canned items, cheese, butter, seed paste, casserole, pasta, soup, etc.) should not have or should have minimum contents of preservatives, salt, sugar, flavors, colors, etc. Milk and dairy products should have reduced quantities of saturated fats.

Disclaimer: The best efforts are made to provide you with authentic and updated information on the subject with the help of self-knowledge and following similar websites. However, the author does not take any guarantee (legally or otherwise) for its correctness or completeness.  This blog is not AI-generated and written manually, therefore, any typographical error is hereby regretted. This blog is meant for education and information purposes only, and the author is not a certified advisor.  Therefore, it is needed to consult with a healthcare provider, doctor, dietician, or concerned specialists before medication, changing in diet plan, or making any decision. The author is not responsible for any consequences. https://www.healthline.com https://medlineplus.gov https://www.medicalnewstoday.com https://www.eufic.org https://www.eatingwell.com https://www.betterhealth.vic.gov.au https://www/google.com https://www.myrecipes.com

Think positive and remain healthy. == The end==