What to eat for protein: If there is any nutrient that is most ignored in today’s busy life, it is protein. Often people think that protein is necessary only for gym goers or body builders, whereas the truth is that protein is very important for every age and every person. Be it the growth of children, strength of elders, health of elders or energy of women, protein plays an important role everywhere. If the body does not get the right amount of protein daily, then problems like fatigue, weakness, hair fall, muscle pain and weak immunity start appearing. The good thing is that expensive supplements are not necessary to get protein, rather there are many such homegrown and easy foods in our everyday kitchen which can provide the body with ample protein.
What does protein do in the body?
Protein helps in strengthening the muscles of the body. It repairs the broken tissues of the body and plays an important role in the formation of new cells. Apart from this, protein also helps in producing hormones, keeping digestion better and making the stomach feel full for a long time. This is the reason why protein is considered very important for those who control weight.
What to eat for protein
If you are a vegetarian or a non-vegetarian, good sources of protein are available in both types of diets. Pulses are considered to be the easiest and indigenous source of protein. Eating moong dal, masoor dal, gram dal and arhar dal daily provides good protein to the body. Eating rice or roti with pulses further increases its benefits. Gram and kidney beans are also rich in protein. Boiled gram, black gram curry or rajma rice is not only good in taste but also gives strength to the body.
Milk and milk products like curd, cheese and buttermilk are also good sources of protein. Especially a good amount of protein is found in cheese. Paneer can be included in morning or lunch. Egg is considered to be the cheapest and most effective protein for egg eaters. An egg contains a good amount of protein. It can be eaten in any form like boiled egg, omelette or scrambled eggs. For non-vegetarian people, chicken, fish and mutton are also good sources of protein. Especially boiled or lightly cooked chicken provides protein to the body without giving much fat.
Protein is also available from vegetables and seeds
Very few people know that some vegetables and seeds are also a good source of protein. A small amount of protein is also found in spinach, broccoli, peas and sweet corn. Dry fruits like peanuts, almonds, cashews and walnuts are also rich in protein. Apart from this, pumpkin seeds, sunflower seeds and chia seeds can also be included in the diet.
How much protein should one eat in a day?
A common person should take protein according to his weight daily. Generally it is believed that about one gram of protein is necessary for one kilogram of weight. That means, if a person’s weight is 60 kg, then he should take about 60 grams of protein in a day. However, this requirement may be more or less according to age, work and lifestyle.
The right way to eat protein
Instead of eating large amounts of protein at one time, it is considered better to eat it little by little throughout the day. It is best to have curd, egg or peanuts for breakfast, lentils or paneer in the afternoon and light protein at night. Due to this the body is able to digest it well.
(Disclaimer: The information and information given in this article is based on general assumptions. Hindi news18 does not confirm these. Contact the concerned expert before implementing them.)
