If you face problems like dry skin, thinning, or brittle hair or ridges on fingernails, it could possibly indicate a lack of proteins in your diet, among other factors. The deficiency of proteins can affect the muscles and cause various health problems. Proteins are a type of macro nutrients that the body requires to build for building muscle mass. But how much protein do you need? An average adult should consume 56 grams of protein every day. Also, amino acids, which are the building blocks forming proteins, help the immune system produce antibodies to fight off viruses and bacteria. Hence, make sure to add the best sources of protein when picking a meal plan.
1. Pulses and Lentils
‘Dals’ or pulses are an indispensable part of Indian meals. Pulses and lentils Lentils and pulses are rich in protein: just a cup can provide more protein content than one boiled egg. Lentils are legumes, such as kidney beans, peas, and chickpeas, that are packed with proteins.
2. Nuts and Seeds
Do you know what are the best nuts for protein? Having adequate amounts of nuts, such as for example, almonds and peanuts, offer multiple health benefits while fulfilling your vitamin E and protein requirements. You can also have Walnuts, Pistachios and Hazelnuts, which are the good sources of protein. Further, seeds like quinoa, pumpkin seeds, or sunflower seeds and sesame seeds also have good protein content and make for vital ingredients in your breakfast meals like cornflakes or porridge. You can also take them with your evening snacks or include them in salads.
3. Whole Grains
Consider switching to brown rice over white rice. It is a rich source of proteins, minerals, vitamins, and antioxidants. Similarly, you can opt for other healthier options of whole grains like whole wheat and oats that also have healthy fibre content.
4. Soya bean
Soya bean is one of the best sources of protein for vegetarians. Besides, it is also rich in vitamins, minerals, and antioxidants, as well as contains good amounts of fats and carbohydrates. It is plant-based and has ample fibre content, which is helpful for the digestion process.
5. Eggs
Eggs are vital ingredient in many sweet delicacies, such as cakes, pastries, desserts, and puddings. Eggs are one of the healthiest sources of protein. They also contain fat-soluble vitamins such as vitamin D for bone health and other nutrients. Make sure you cook them properly before consuming them.
6. Dairy Products
Consuming dairy foods gives your body adequate calcium and not only gives your body adequate calcium but also an excellent dose of proteins. Paneer is cottage cheese widely used in Indian homes. Other dairy products, like yoghurt, milk, and cheese, are also excellent protein sources.
7. Fruits
Do you know which fruit is rich in protein? High-protein fruits like avocados, guavas, apricots, blackberries, oranges, kiwifruit, cantaloupe, raspberries, bananas, and peaches are the best source of protein at home.
>>Check: Learn More About our body’s Fuel: Nutrients
Conclusion
Proteins have crucial roles functions to play, and some of them are:
- Build and repair tissues in the body
- Help in the development of muscles
- Form enzymes to aid in biochemical reactions
- Help form antibodies to fight diseases
Hence, it is always wise to check your diet to ensure it has foods rich in nutrients and that your intake of proteins is sufficient. Consider including a variety of protein foods that will be beneficial for your body. However, in case you or your loved one has an ailment, it is advisable to consult your doctor to choose the right diet plan for your age and medical condition.
The way your body works to fight ailments, you should work towards safeguarding your finances. Make sure you invest in the best health insurance plan. Know more by visiting the official website of Care Health Insurance.
Disclaimer: The above information is for reference purposes only.
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