11 Ways to Get Enough Protein in Your Diet
Published on 03-10-2019
It is extremely essential to include adequate amount of protein throughout the
day for your physical wellbeing, to repair muscles, manage blood sugar levels,
to provide immunity and strength and help in weight loss.
The many benefits of protein have been well-researched and proven in medical studies.
In fact, it is extremely essential to include adequate amount of protein throughout the
day for your physical wellbeing, to repair muscles, manage blood sugar levels, to
provide immunity and strength and help in weight loss. If you don't consume enough
protein on a day to day basis, it can lead to several health problems. Look for these
symptoms as they are indicators of insufficient dietary protein:
1. Poor mental focus
2. Lethargy and Fatigue
3. Slow recovery from cold and sore throat
4. Food cravings
5. Muscle weakness
6. Weight gain
It is extremely important to know the quality and quantity of protein needed on daily
basis. The highest quality of protein is that, which includes all the essential amino acids
and is bio-available to the human body. Of all the essential amino acids, the following
four are critical for strength and recovery - Valine, Leucine, Isoleucine and Glutamine. A
decline in any of these can lead to fatigue and muscle wastage. Here are some natural
sources of protein for balanced nutrition.
1. Eggs: Research suggests that egg protein is highly bio- available and both the egg
white and the yolk help support muscle building and strength. Eggs are abundant in
leucine, one of the most essential amino acids. Try including Omega-3 enriched eggs
which contain 6 grams of protein in 1 egg. Also, recent human studies have confirmed
that eggs do not increase your risk of cardio-vascular diseases.
2.Paneer or Cottage Cheese: Around 15 grams in half a cup of paneeris a great way to
up your protein and most Indian families would love to include in their diets. It is
especially beneficial as a late-night snack.
3. Dahi or Yogurt: Yogurt provides around 23 grams protein per bowl plus the added
benefits of gut friendly bacteria and bone strengthening calcium.
4. Milk: With around 8 grams of protein in a cup, enjoy your glass of smoothie or
milkshake for breakfast. Try to get milk from cows raised by natural and organic
farming methods.
5. Fish and seafood: They are the most healthful foods you can consume. They are
great for athletes and people who are recovering from an ailment as they are enriched
with Omega-3 fatty acids known as EPA and DHA. The Indian Tilapia fish is a wonderful
brain and muscle food. You can also include sardines, salmon, mussels, shrimps, red-
snapper, and oysters for their high protein and mineral content.
6. Chicken: Go for the organic chicken that is raised naturally. A broth made with
chicken bones is a power house of good quality proteins and collagen to build and
repair your muscles.
7. Lentils: Lentils need to be combined with rice, wheat, or corn to make it a complete
protein with an abundant dose of all essential amino acids. So, thumbs-up to dal and
rice as an excellent source of protein for vegetarians. Also, sprouts is a great way to get
easily absorbable protein with fiber and B and C Vitamins to build immunity.
8. Red meat: Lean goat or lamb meat that is commonly eaten in our country is a major
source of protein plus an excellent source of Iron and Zinc. Women of child bearing age
must include this superfood in their diet if they are non- vegetarian.
9. Nuts and seeds: These great snacks to add protein in your daily diet include peanuts,
cashews, almonds, walnuts and seeds like pumpkin, chia, flax, and sunflower.
Remember not to heat or roast the seeds as this kills the healthy fatty acids they
contain. Also, do not buy processed and packaged nuts as they are full of sodium.
10. Green peas: 1 cup of green peas contains 7.9 grams of protein which is almost
same as a cup of milk. So, vegetarians can enjoy a sabzi with matar-paneer and load up
on their daily protein requirement.
11. Amaranth: Native to India, amaranthladoos and other such treats have been a part
of our diet for long. This Indian grain is abundant in magnesium, manganese,
phosphorus and iron and provides 9 grams of protein in a cup of cooked grains.
These are few useful protein choices you could add to your daily diet whether you want
to build muscle, prevent disease, boost immunity or simply lose weight. You must getyour daily protein requirement that is around 46 grams for an average woman and 56
grams for men. Your daily requirements change if you are super active or an athlete.