Know The Sources Of Protein In Your Diet

Protein is a key ‘building block’ of life.  Protein plays a crucial role in the development and maintenance of every single cell in the human body. It also aids in the reparation and regeneration of the cells. After the age of 30, it is critical to prevent muscle loss because adults lose 3-8% of their muscle mass a decade, and it is entirely due to involuntary loss of muscle (the metabolic rate corrected for muscle mass does not decline).¹

And unlike some other nutrients, our bodies do not store protein which makes it imperative for us to include protein in our daily diet.²

Emphasis On The Quality Of Protein.

As per the Indian Council of Medical Research RDA 2020, the average adult Indian men must consume about 54 grams of protein per day and the average adult Indian women must derive around 46 grams of protein from their diets per day.³

However, when it comes to adding protein to your diet, quality is as crucial as quantity. The protein you consume is broken down into 20 amino acids. The richness and the quality of the source of protein that you consume are based on the bioavailability and the digestibility of the essential amino acids.

The quality of protein sources can also be determined based on the concentration of proteins per 100 grams of the source. And the key to ensuring that you consume sufficient, high-quality protein in your diet is by including multiple high-protein foods in your diet.

1. Egg

Not only do eggs make for a versatile breakfast option, but they are also an excellent source of high-quality protein. Boiled or poached eggs can provide you with about 13.43 grams of protein per 100-gram serving.

2. Fish

Fishes such as salmon, Anchovy, tilapia, etc., are high in protein and packed with omega 3 fatty acids. A 100-gram serving of above fresh, unprocessed fishes can provide you with 20.97 grams, 19.88, 18.48 grams of protein respectively (this figure varies with the variety).

3. Cottage Cheese:

Each 100-gram serving of cottage cheese or paneer can provide up to 18.86 grams of protein to your body. It is also a good source of minerals such as calcium and phosphorus and Vitamin B12 and B2

4. Lentils

Lentils are some of the best sources of plant-based protein, making them a great choice for people following a vegan or vegetarian diet. They can be consumed in a variety of ways such as a hearty bowl of dal, lentil soups, sprouts added to salads etc. and can provide up to 24.35 grams of protein per serving. They are also rich in dietary fibres, iron, magnesium and several other nutrients.

5. Poultry

A 100-gram serving of chicken breast can provide you with as much as 21.81 grams of high-quality protein. Chicken is especially healthy when it is skinless, as removing the skin can significantly reduce its saturated fat content. It can be incorporated into the diet in various forms – chicken soup, chicken curry, healthy chicken salads etc.

6. Lean Meat:

Along with being an amazing source of protein, lean meat is also high in iron and Vitamin B12. It is great for people following a low-carb diet.

7. Almonds:

While almonds are not as densely packed with protein as the animal sources of protein, they are an excellent choice for vegans and vegetarians. A 100-gram serving of almonds can provide up to 18.41 grams of protein to your body. A handful of almonds soaked overnight with breakfast is a great way to add protein to your diet.

Supplement Your Protein Intake.

Despite the fact that numerous protein sources can be included in one's diet, the average Indian diet falls short of the daily protein requirements as per the National Nutrition Monitoring Bureau NNMB urban nutrition report 2017.

Therefore, supplementation of high-quality proteins, along with regular exercise and a healthy diet, becomes necessary to keep up your muscle health. Horlicks Protein Plus is a scientifically designed high protein nutritional beverage for adults to complement their dietary intake of protein It is a triple blend protein formula with whey, soy, and casein protein, and delivers contains all essential amino acids.