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Protein is one of the most essential nutrients required by the human body, but time and again, the survey suggests that most of the population of India is low in adequate protein consumption. In an interview with HT lifestyle, Dr. Annic Mule, Consultant, Internal Medicine, Kims Hospitals, Thane said, “Not only the deficiency of protein affects the power of the muscle, but it can also affect immunity, wound healing, energy production and even hormonal balance.” Also read How to increase protein intake for weight loss without adding calories? Nutritionist shares ideal protein diet
How much protein does a person need?
“The body’s requirement is different from age, gender and lifestyle, but on average, an adult requires about 0.8–1 grams of protein per kilogram of body weight. Indian diet, however, especially vegetarian diets, usually fall low. The silver layer is that the silver layer is easy to cover the decrease without diet, with a vigilant food options.
Food options that can be easily added to daily diet:
1. Eggs: A full protein that contains all essential amino acids, perfect for breakfast or snacks.
2. Milk and curd: Also introduce protein and calcium; Yogurt also maintains digestive health.
3. Cheese: A filling, versatile dairy items, high in protein and easy to include in curry or salad. Also read It takes time to digest protein! Nutritionists share 9 protein sources that can be easier on your stomach
4. Pulses and pulses: Dal, moong, gram dal not only provides protein, but also fiber for easy digestion.
5. Soybean and Tofu: The richest vegetarian protein source, great for heart health.
6. Chickpea: The richest and most filling of all beans with a lot of fiber, balances you full and blood sugar.
7. Nut (almonds, peanuts, walnuts): Small but powerful snacks were packed with protein and healthy fats.
8. Seed (pumpkin, sunflower, chia, sun): Simple to sprinkle salads, smoothies, or bread for a protein burst.
9. fish: Low -fat proteins rich in omega -3 fatty acids that promote brain and heart health.
10. Chicken: Easily available, lean protein source of high quality protein which is ideal for the main food.
Quick tips for follows:
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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