Nutritional experts always recommend protein-rich foods to be included in every diet. Have you ever pondered about the importance of protein and how it helps our body?
Similar to the large bricks that constitute a wall, proteins are large molecules that assist in the growth and repair of cells and tissues in the body. Hence, protein is a vital component of every cell in the body, and an important nutrient of every diet.
Interestingly, the recommended daily intake of protein for an individual keeps changing throughout the human life cycle depending on the age and gender. A chain of 20 amino acids form a protein molecule, apart from which 9 essential amino acids that are not synthesised by our body come externally from protein-rich food sources. Complete protein foods such as quinoa consist of all these 9 essential amino acids. Likewise, different products contain different amounts and combinations of these amino acid chains, thus contributing to the formation of nearly 10,000 different proteins that carry out different functions in our body. Protein accounts for providing about 10-15% of the dietary energy required by the body.
Calculate the recommended protein intake per day for yourself -
As recommended by the National Academy of Medicine, an adult should receive nearly 0.8 grams of protein against one kilogram of body weight per day. For instance, a 50 kgs person needs to consume 40 grams of protein each day, similarly, a 60 kgs person should consume 48 grams of protein each day. Hence, a widely acceptable intake of protein ranges from 10%-15% of the calories consumed per day by an individual.
Benefits of consuming protein-rich foods:
- Lowers the risk of heart diseases
- Controls blood sugar levels
- Reduces the risk of cancer
- Helps in preventing premature deaths
- Strengthens and maintains bone health
- Aids in weight control and reduction
Make healthy choices while shaping your diet from either plant-based high protein food sources or animal-based protein food sources or a combination of both.
Plant-based sources: Legumes such as beans, peas, soybeans & peanuts. Nuts & seeds such as almonds, cashews, pumpkin seeds, sunflower seeds, chia seeds & flax seeds. Whole grains such as quinoa, oats, millets & rice. Fruits & vegetables such as corn, broccoli & sprouts are good sources of protein.
Animal-based sources: Meat, chicken, fish, eggs and alternatively dairy foods such as yoghurt, milk & cheese are some of the best food sources of protein.
A few protein rich recipes:
- Low Carb Smoothie topped with berries, chia seeds and nuts.
- High-protein vanilla chia pudding.
- Vegetable dumplings.
- Tofu spring rolls.
- Peanut butter protein smoothie.
- Quinoa and chia seeds pancakes.
- Yellow lentil soup with pumpkin seeds.
Check out the wide range of superfood products offered by Nourish You which includes high protein foods such as Quinoa flour, White Quinoa, Quinoa with Brown Rice mix, Quinoa Muesli, Sunflower seeds, Pumpkin seeds, Flax seeds, Chia seeds, Omega meal mix, Cranberry & Goji Berry nut mix. Consume these superfoods on a regular basis to maintain a healthy and nourished diet.