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News Topical, Digital Desk : Protein is a very important nutrient for body growth, muscle repair, hormonal balance and strengthening the immune system. It not only regenerates tissues but also helps in maintaining energy levels.

Although an adult needs 0.8 to 1 gram of protein per kilogram of his weight every day, many times people are unable to take the required amount of protein due to wrong diet or lack of information. In such a situation, here are some effective diet tips which will help in fulfilling the amount of protein required in the daily diet.

Pulses and Legumes

Pulses such as moong, tur, masoor and chana are cheap and effective sources of protein. A bowl of dal provides about 15 grams of protein daily. Apart from this, legumes such as chana, rajma and lobia also provide rich protein along with fiber and iron.

Dairy Products

Dairy products like milk, curd, paneer and buttermilk are rich sources of protein, calcium and vitamins. 100 grams of paneer contains about 18 grams of protein. Curd is rich in probiotics and also helps in muscle building.

Eggs

Eggs are considered the best source of complete protein because they contain all the essential  amino acids  . A large boiled egg contains about 6 grams of protein. Including eggs in your daily breakfast strengthens the muscles and immune system.

 

Nuts and Seeds

Almonds, walnuts, pistachios and pumpkin seeds are a good source of protein as well as healthy fats and fiber. A handful of almonds contains about 6 grams of protein. These can be eaten as a snack and can be the best source of nutrition in the daily diet.

Chicken and fish

Chicken breast and fish (especially salmon and tuna) provide high quality protein. 100 grams of chicken provides about 25 grams of protein and fish provides 22 grams of protein. These make muscles strong.

Soy and Tofu

Soya, tofu and soya chunks are the best protein sources for vegetarians. About 8-10 grams of protein is found in 100 grams of tofu. These not only fulfill the protein requirement but   are also beneficial for heart health .

Oats and Quinoa

Whole grains like oats and quinoa are the best sources of protein and fiber, as 100 grams of oats contain about 11 grams of protein. They strengthen the digestive system as well as boost energy.


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