National Protein Day is celebrated annually on 27th February but this time it is different as it is India’s first protein day which will be the day focusing on the health benefits of the body’s most important and basic building block, PROTEIN.
One of the most vital nutrients, protein builds the tissues present in our body and which is why proteins are essential for humans. It is said that protein makes 15 per cent of a person body’s weight. Our body needs macronutrients which include proteins, carbohydrates, and fats. The human body needs vitamins and minerals too but in much smaller quantities that is why they are called micronutrients. Proteins needed by our body are made up of amino acids which are required to be obtained from other sources because our body cannot produce them on their own.
Protein helps in production of hormones and enzymes while keeping muscles, bone, blood, and hair and nails healthy. It is advised to take protein as 0.8 grams to 1gm per kg per day depending on body weight, lifestyle and age.
Benefits of protein:
- Reduces appetite and hunger pangs: Protein helps in reducing the level of hunger hormone known as ghrelin which then makes us feel like we are full. Studies shows that foods rich in protein are the most filling with less consumption of food. If someone wants to lose weight, they should try consuming carbs and fats in moderation and replace it with proteins.
- Increases muscle mass: You might have seen how in the fitness industry, protein shakes are so popular, it is because protein is called the building block of the muscles and it promotes muscle growth and increases muscle mass. Muscles are said to be made by majorly proteins. Keeping the intake of protein right can also prevent muscle loss during weight loss.
- Boosts metabolism: High protein intake has been shown to boost metabolism and increase the number of burning calories. Proteins also play a role in building immune system and it needs new proteins synthesis to function. Our body needs proper nutrients and if it doesn’t, our immunity system will get affected.
- Good for bones: People who eat more proteins tend to have a better bone mass and have a much lower risk of osteoporosis and fractures. Various studies show that high protein intake has a positive impact on bone mineral density.
- Fastens the healing of an injury: As we all know proteins help build tissues and organs, so after an injury it helps in recovering of the injury quickly.
Studies show that 68 per cent of people in India are protein deficient. It is also shown that vegetarian people are more prone to protein deficiency as compared to non-vegetarians. 84 per cent of vegetarians are protein deficient and 65 per cent of non-vegetarians are found as protein deficient. Major reason behind this can be the fewer options of protein-rich foods for vegetarians than the non-vegetarians.
Vegetarian Sources rich in Protein:
A well-planned diet for the vegetarians can provide them with sufficient nutrients. One can include foods as follows for a protein-rich diet:
Tofu, chickpeas, green peas, soy, oats, chia seeds, legumes and pulses, cottage cheese, yogurt.
Non-Vegetarians food rich in protein:
Non-Vegetarians have a variety of foods that are rich in protein such as:
Chicken, turkey, salmon, meat, and eggs.
Over to You
Protein is essential for a human body to work as it helps in building muscles and gain strength. One should keep a check on his/her protein intake to keep oneself healthy.
Proteins are macronutrients which our body requires throughout the life. Protein is known as building block for the right reasons as the human body uses protein to build and repair tissues and control the structure, function and regulation of the body’s tissues and organs.