Recently, a surveywas conducted in 16 cities of the country. The studies reveal that 73% ofIndians are deficient in protein and 93% people are not even aware about it.
Experts are advisingto take protein for the weakened muscles after infection and the immune systemfighting diseases. Due to lack of protein, patients are suffering fromfatigue, weakness, difficulty in walking and insomnia.
It is important totake sufficient amount of protein especially during Corona times. Protein helpsin repairing the muscles. It assists in controlling the damage done in the body.
According to a recentstudy, it was found that 90% of people do not know how much protein should betaken daily. In this, more than 95% of women are involved. As a result,71% of Indians have weak muscles.
What is Protein?
Protein is amacronutrient that is essential to building muscle mass. It is commonly foundin animal products, though is also present in other sources, such as nuts andlegumes.
There are threemacronutrients: protein, fats and carbohydrates. Macronutrients providecalories, or energy.
Protein is made fromtwenty-plus basic building blocks called amino acids. Because we don’t storeamino acids, our bodies make them in two different ways: either from scratch,or by modifying others. Nine amino acids—histidine, isoleucine, leucine, lysine,methionine, phenylalanine, threonine, tryptophan, and valine—known asthe essential amino acids, must come from food.
Why is it importantto include protein in our daily diet?
Protein rich dietplays an imperative role in improving physical health and influencing Qualityof life. Apart from improving muscle mass and strength, proteins performseveral vital functions in the body. Indian women are genetically burdened withlower bone mass, which can be compensated for with a protein-rich diet.Proteins also play a valuable role in boosting metabolism, which helps tackleobesity. This explains why overweight persons benefit from eating ample proteinin the diet.
A function of proteinthat has assumed great significance today is that of boosting immunity. Withoutadequate protein in the diet, the body's immune cells cannot function at theoptimal level, thus making one susceptible to infections.
How much proteinshould we consume daily?
Calculating yourdaily requirement for protein is fairly simple. According to the ICMR, theaverage healthy adult requires 1 gram protein per kilogram body weight. So, ifyou weigh 55 kgs, your protein needs will work out to be 55 grams on a dailybasis.
Additional goodquality protein is required during phases of growth, adolescence, pregnancy andlactation. Women, therefore, need to be particularly watchful about fulfillingprotein needs through the life cycle.
Which food items arethe best sources of protein rich diet?
· Quinoa
· Nuts and Seeds
· Green Peas
· Dairy
· Tofu
· Beans and Pulses
· Eggs
· Chicken Breast
· Shrimp
· Fish
· Turkey
· Chickpeas and Lentils