Best ways to consume protein

We all know that protein is such a nutrient, which is very important. Poor sleep, less exposure to sunlight, excessive use of gadgets can reduce the amount of protein in the body which can increase the chances of illness and subsequent problems. Protein can help boost metabolism and suppress appetite. Including more protein-rich foods in your diet strengthens the muscles. Increasing the amount of protein reduces appetite and supplies more nutrients to the body. Including protein in each meal will also help in the growth, maintenance and repair of muscles, body tissues and cells. The question that comes to the mind of many people is that how much protein should be taken in a day? Come let’s know-

How much protein is needed?

An average adult requires one gram of protein per kilogram of body weight per day, although this can vary according to an individual body needs. According to dietitians, it can go up to 1.5 grams or 2 grams per kilogram, with different activity levels playing a different role in conditions such as pregnancy and lactation. The protein content of food varies greatly. However, animal sources of protein tend to be better in both quantity and quality than plant-based protein sources. Meat, eggs, milk are all considered high quality proteins.

Best way to get protein

Including legumes such as lentils, beans, peas, nuts such as peanuts, almonds, cashews, pistachios, walnuts, hazelnuts, pecans, and seeds in breakfast can be beneficial and will also provide an inevitable glow to the skin. Some seeds that may be added are pumpkin, chia, flax, sesame and sunflower seeds. Millet is a great source of protein. Eating salad with protein will also provide a lot of fiber. A bowl of sprouts with protein is always a good idea. Dairy products like curd, cottage cheese are rich in protein and a good option to go with it. Tofu is a better option.