Best Indian Sources Of Protein
Overview:
Proteins are the nutrient components made of essential and non-essential amino acids. They are chains of amino acids. There are around 22 different amino acids which are needed by the human body to function properly. It provides energy to the body, controls metabolic functions and is fundamental components of living cells. Proteins also contribute to the growth as well as the development of muscles, bones, ligaments and tissues. Proteins help to keep away the infections by enhancing the immune system. Several bodily functions such as digestion, metabolism, and circulation are regulated by protein. Protein is needed for the Human body to produce enzymes, Hemoglobin, hormones, and other chemicals. Deficiency of Protein may cause fatigue, weakening of muscle tissues, heart ailment, low immunity as well as death. Proteins are known as the building blocks of the human body as every human cell needs protein for proper functioning.
Importance and Benefits of Protein:
The main function of proteins is to maintain the cell growth and repair of each cell in human body. They form the major component of all muscles, tissues, and organs. Proteins are vital for every process including metabolism, digestion, transportation of nutrients and carrying oxygen. It also produces antibodies to fight against infections and ailments. Proteins are considered to play a major role in maintaining healthy hair, glowing skin, shiny nails and strong bones. Several vital body processes such as Catalysing metabolic reactions, replicating of DNA, responding to Stimuli and transporting molecules are carried out with the help of protein.
Protein Recommendations by life stage and gender
The Recommended Dietary Allowance (RDI) for proteins is 0.8 gm per kg for adults. Pregnant and lactating women must consume around 68 gm of proteins per day. Active and elderly people require more than 0.8 grams per kg. Below is the tabular information of protein requirement.
| Age | RDI |
| 1-3 yrs | 14 gm per day |
| 4-8 yrs | 20 gm per day |
| 9-13 yrs (Boys) | 40 gm per day |
| 9-13 yrs (Girls) | 35 gm per day |
| 14-18 yrs (Boys) | 65 gm per day |
| 14-18 yrs (Girls) | 45 gm per day |
| 19-70 yrs (Men) | 64 gm per day |
| 19-70 yrs (Women) | 46 gm per day |
| Above 70 yrs (Men) | 81 gm per day |
| Above 70 yrs (Women) | 57 gm per day |
Indian sources of Protein:
A rich protein diet is a must for proper functioning of the human body. Hence, it is important to maintain a balanced diet chart which includes healthy and natural protein rich foods. Below is a list of protein rich food along with the calories obtained from it.
| Protein source | Amount of protein in 100 gms | Calories |
| Low fat Yogurt (Dahi) | 5.25 gm | 63 |
| Whole Milk | 3.22 gm | 60 |
| Paneer | 18.3 gm | 265 |
| Almonds (Badam) | 21.26 gm | 578 |
| Sesame seed (Til) | 18 gm | 573 |
| Cashew (Kaju) | 16.84 gm | 581 |
| Dates | 2.5 gm | 282 |
| Peanuts ( Mungphali) | 25.8 gm | 567 |
| Soyabean | 17 gm | 172 |
| Chickpeas (Chana) | 19 gm | 119 |
| Banana | 1.09 gm | 89 |
| Coconut | 3.33 gm | 354 |
| Guava (Amrood) | 2.55 gm | 68 |
| Black Beans (Urad Dal) | 6.03 gm | 91 |
| Kidney Beans (Rajma) | 8.67 gm | 127 |
| Moth Bean (Matki) | 23 gm | 343 |
| Green Gram (Moong) | 24 gm | 347 |
| Black eyed peas (Lobia) | 3 g | 90 |
| Horse Gram (Kulthi) | 22 g | 321 |
| Broken Wheat (Daliya) | 14 g | 340 |
| Pigeon Pea (Toor) | 22 gm | 343 |
| Green Peas (Matar) | 5.42 gm | 81 |
| Red Lentil (Masoor Dal) | 26 gm | 353 |
| Cauliflower (Gobi) | 1.98 gm | 25 |
| Spinach (Palak) | 2.98 gm | 23 |
| Cabbage | 1.3 gm | 25 |
| Egg | 13 gm | 155 |
| Chicken Breast | 31 gm | 165 |
| Salmon Fish | 20 gm | 208 |
| Tuna Fish | 30 gm | 184 |
| Meat | 26 gm | 143 |
