Protein for life

Proteins are the building blocks of life. It protects us from many diseases and helps maintain tissue growth and repair. A high protein diet will keep the immune system stronger and also help maintain the iron level in the body.

A high protein diet aids in weight loss and maintains blood sugar and pressure. It also reduces the risk of many lifestyle disorders. According to RDA, the ideal protein intake for your body weight is 0.8 grams/ kg. Female requires 45-50 grams of protein/ day and males need 50-55 grams/day.

Add these high protein foods to your diet:

Eggs are protein-rich food. An egg is a complete protein which contains 6-7 grams of protein and 3 egg whites contain almost 10 grams of protein. Eggs are good for your immune system, bones, hair and eyes.

Most dairy products contain high protein. You can choose a variety of high protein dairy ranging from milk, cheese, cottage cheese and ghee. Consult a nutritionist before eating them.

You can add nuts such as almonds, peanuts to your diet to make it protein-rich. These high protein nuts have the potential to fight life-threatening diseases. However, nuts should be consumed within the limit. If you are allergic to nuts then avoid them.

If you are a non-vegetarian, then you can add chicken to your diet. It is the leanest meat of all the meats available with a low-calorie count. Furthermore, you can add sea fish to your diet as they are protein-rich. These fish are also rich in Omega 3, which is vital for a healthy heart.

If you are a vegan or vegetarian, then you can eat plant seeds such as flax seeds, sunflower seed, pumpkin seeds and chia seeds. These seeds are protein and calcium-rich.

Pulses, beans and lentil – is a vegetarian protein options, when combines with rice it makes a complete protein. Beans are great for heart try to include them very often. 1 med cup of pulse gives around 7 gm of proteins.

Turkey is also a protein-rich food. You can eat turkey if you want to add additional protein to your diet. Similar to chicken, 100 grams of roasted Turkey contains 32 grams of protein.

Vegetables such as Broccoli and Brussels sprouts are highly filled with protein. You can try these high protein veggies for good.

DieticianSushma Ghag | Aster Hospital, Mankhool.