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Why you should include protein in your diet?

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Remember the building blocks you played with as a toddler? Towers,parks or castles,there were endless possibilities to explore. Protein is no different,it is the building block of your body. Your bones,muscles,cartilage,skin,hair andblood – every cell in the body needs protein. It helps build and repair tissues and is one of the main macro nutrients crucial for the optimum functioning of our body. Read on to know how you can increase the intake of protein in your diet and how much is too much.

• Why you should include protein in your diet:

  The benefits of including protein in your diet as it is also known to aid muscle gain and is a staple in the diets of fitness enthusiasts and athletes.

• Consume these protein powerhouses:

  • Fish: Fish offers heart-healthy omega-3 fatty acids and is a high source of protein.

  • Beans and pulses: The ideal protein source for vegetarians beans and pulses like soyabean,chickpeas,edamame beans and lentils like your humble dal are packed with protein.

  • Nuts and whole grains: Include nuts like almonds,pumpkin seeds and whole grains such as wheat and quinoa to surge your protein intake.

  • Dairy products: A bowl of Greek yoghurt or a cottage cheese sandwich should be your go to snack to replenish your protein levels.

• How much is too much?

  We’ve all heard of high protein and low carb diets,fad diets that advocate eating only protein while eliminating the carbs and fats from your diet intake. But nutrition experts urge caution,consuming only protein rich food while skipping carbs,may result in a deficiency of calcium,potassium,magnesium or other essential vitamins. The recommended daily intake of protein is between 46-63 grams for most adults. The exception being pregnant or lactating women and athletes,who are advised to consume more than the usual recommended amount of protein.

There are many myths attached to the high intake of protein,one of them includes weight loss,however it is pertinent to note that when consumed in excess it gets converted into body fat. While a deficiency in protein leads to muscle atrophy and impaired functioning of the body. So,the key for a healthy diet and body in order to maintain an ideal weight is to strike a correct balance of all important macro nutrients in your diet which includes protein.

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