Here's some protein-rich food options to ensure that you get enough of this building block of life
Protein builds and repairs tissues such as skin and muscles. Protein is needed to make antibodies that fight disease and enzymes for digestion. In countries like India it is real challenge to meet the protein requirements. Approximately 65-70% is only met amongst most of the Indians. If one is ill, and particularly experiencing weight loss, protein consumption may need to be increased.
Animal foods contain the eight amino acids needed to make new protein. Protein from plant foods, including beans, nuts, and grains, can contribute amino acids that complement each other to make proteins containing all the essential amino acids once they are consumed and digested. Sources of protein include eggs, meat, fish, poultry, milk, yogurt, cheese, beans, soybeans, and peanuts. Grain foods, such as bread, pasta, and cereal, can add up to become significant sources of protein.
All foods except refined sugar, oil and fats contain protein to varying degree.
Also include cheese, eggnog, custard, yogurt, peanut butter, almond butter, dried beans, and peas. On a high-protein diet, Have 2 to 3 servings of protein-rich food daily.
(The author is a Clinical Nutritionist at Fortis Malar Hospital)