Protein rich diet is very important for all of us. Proteins are the most important building block of our body. It makes up hormones, muscles, skin and organs. Function of protein is to repair damaged tissue. If we have any internal or external injury, protein heal the injury and repair the epithelium of that place. A diet rich in protein also helps in lowering bad cholesterol , blood pressure and risk of heart attack.
The Reference Daily Intake (RDI) for protein is 46 grams for women and 56 grams for men.
Symptoms of protein deficiency
- loss of muscle mass
- pale skin color
- increase in hairfall
- increase of risk of infections
- poor body growth in case of children
- frequently breaking of nails.
- sometimes few white patches are also visible on body
- increased risk of bone fractures
8 protein rich diet
Eggs are the rich source of proteins . They contain all the 20 amino acids. They are good source of vitamins, healthy fat and minerals. Eggs are good for brain activity. Egg protein helps in repairing of damage tissues. They are also good for skin and hair.
Egg contains about 40 percent protein of total calories.
Lentils are rich in protein, fiber and in metal ions like magnesium, potassium, manganese, calcium, copper and other nutrients. lentils are type of legumes.
legumes contains about 20 gm of protein in 100 gm(boiled)
Chicken, fish, beef, etc are type of meats. We can take it in any form.
They are highly rich in protein and can serve maximum requirement of protein. Few fishes also contains omega 3 fatty acids which is very important for proper functioning of heart, brain and eyes.
It is rich in vitamin B12, calcium, magnesium, vitmin B2 and in other nutrients. Cottage cheese contains low fat content and high protein.
On an average 100 gm of different type of cheese contains about 30 gm of protein.
5. Almonds and nuts
Almonds contains protein along with other nutrients such as magnesium, vitamin E and calcium. They can be consumed in different ways such as soaked almonds , almond oil , almond milk shake or as a simple dry fruits. But it’s not necessary that almonds suits everyone. They are allergic also.
Around 30 gm of almonds contain 8-10 gm of protein.
With protein oats are rich in fiber also. Oats are among the healthiest grain available. oats are rich in magnesium and calcium.
Milk is a complete balance diet in itself. It is a good source of protein along with essential vitamins like riboflavin, calcium and magnesium.
Yogurt is made up by fermentation of milk by some special bacterias. They are rich in protein content along with other nutrients.
also read: /http://healthline