Recently, a survey was conducted in 16 cities of the country. The studies reveal that 73% of Indians are deficient in protein and 93% people are not even aware about it.
Experts are advising to take protein for the weakened muscles after infection and the immune system fighting diseases. Due to lack of protein, patients are suffering from fatigue, weakness, difficulty in walking and insomnia.
It is important to take sufficient amount of protein especially during Corona times. Protein helps in repairing the muscles. It assists in controlling the damage done in the body.
According to a recent study, it was found that 90% of people do not know how much protein should be taken daily. In this, more than 95% of women are involved. As a result, 71% of Indians have weak muscles.
What is Protein?
Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes.
There are three macronutrients: protein, fats and carbohydrates. Macronutrients provide calories, or energy.
Protein is made from twenty-plus basic building blocks called amino acids. Because we don’t store amino 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 as the essential amino acids, must come from food.
Why is it important to include protein in our daily diet?
Protein rich diet plays an imperative role in improving physical health and influencing Quality of life. Apart from improving muscle mass and strength, proteins perform several vital functions in the body. Indian women are genetically burdened with lower bone mass, which can be compensated for with a protein-rich diet. Proteins also play a valuable role in boosting metabolism, which helps tackle obesity. This explains why overweight persons benefit from eating ample protein in the diet.
A function of protein that has assumed great significance today is that of boosting immunity. Without adequate protein in the diet, the body's immune cells cannot function at the optimal level, thus making one susceptible to infections.
Also read: NTA ICAR 2021: Application form released, exam in September, Check more details
How much protein should we consume daily?
Calculating your daily requirement for protein is fairly simple. According to the ICMR, the average healthy adult requires 1 gram protein per kilogram body weight. So, if you weigh 55 kgs, your protein needs will work out to be 55 grams on a daily basis.
Additional good quality protein is required during phases of growth, adolescence, pregnancy and lactation. Women, therefore, need to be particularly watchful about fulfilling protein needs through the life cycle.
Which food items are the 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