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Updated on 28 March 2024
A balanced diet is vital for good health and should consist of three macronutrients: carbohydrates, fats, and proteins. But nowadays, health-conscious people and fitness enthusiasts are particular about their protein intake in their diet, but why is it so?
Protein is an essential micronutrient required for proper cell growth and keeping the body functioning. Consuming a high-protein diet helps to:
With so many benefits from consuming high-protein foods, it is natural to wonder what are the natural sources of protein, especially in high amounts. Where can vegetarians get protein-rich foods apart from meat-like foods? How much protein is enough for me?
In this blog, we have provided a comprehensive list of natural protein sources so that you can incorporate them into your diet and start your journey towards good health today.
Although protein is an essential macronutrient, consuming more than you require is not suggested. The daily protein requirement varies from person to person, especially with age, gender, weight and level of physical activity.
The nutritional value of protein is measured based on the number of amino acids. About 10-35 percent of calories come from protein sources, which is roughly 46 grams (g) of protein for adult women and 56 g for adult men. Pregnant and lactating women may require 65 g of protein.
Here are 15 high-rich protein food options to choose from, with some protein-rich foods vegetarian people can choose to include in their diet and get the best out of their diet:
Various natural, plant-based protein sources are available for non-vegetarians and vegetarians alike. Among the non-vegetarian options, chicken provides the most protein, while among the vegetarian options, paneer, soy, and soy-based products provide the most amounts of protein
Men and women require different amounts of protein. The recommended daily dose of protein is between 46-63 g for adults, where men require higher amounts of protein, and for pregnant and lactating females, it is 65 g.
If ample amounts of protein are taken before bed, it is possible to gain muscles and cause a spike in growth hormones.
The best time to consume protein is during breakfast.
For most healthy people, consuming a high-protein diet doesn't hurt when followed for a short time. However, health issues may crop up if followed for a longer time.
Consuming more protein than the recommended dietary allowance can help induce weight loss, but it should be done in moderation and not very frequently. A daily protein intake of 30% of calories is optimal for weight loss.
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