Protein rich diets

 Hello everyone, hope you will all good and staying healthy. I have some best diet plan for you. 

As we know it is very important to be healthy today. If you look around you, you will see all kind of people. There is one healthy person and others staying unhealthy. If you are an unhealthy then this is a big problem for you. It can have a profound effect on your life. If you facing such a big problems so please change your diet plan which help you to make feel better in your daily routine because if you are stay well then your environment also stay safe so take care yourself. Now it depends on you how you are well. As it is seen that many people don't get proper amount of protein in food while it is important to have protein in your food. So here's some protein rich diets for you please use this diet in your daily routine and then watch results after a month. Let's get started- 

        First, that is a main question in our mind, we need to Know what  is protein and why should we take it. 

What is protein ? 

" Protein is a macro nutrients important for recovery and repair of muscle".

Protein is a essential element of human body. Every cells of the body need this element because it give more and more energy to the cell for work properly. Protein makes our body cells strong. It has many benefits that it has a source of energy because every cells of the body needs energy for work. Protein transfer molecules and store in the body for further use. It built new cells in our body. It act like antibodies to protect cells from being infected to virus and bacteria.It also work like a neurotransmitters. Protein deficiency often leads to hunger, WBC decreases, sugar level become low, decreases ligaments in bones which is sever problem. Also it creates many problems, if you want to know deep knowledge about protein so please visit on this page.

Let us Know how much protein we need to take.  

How much protein should you have take, it depends on your total body weight. If you are taking more protein than necessary, then it will not be good for health. If you are taking 2,000 calories then needs 600 to 700 calories from protein means you need 20- 30% calories from protein.

• 6 month baby-        10 gm protein

•  9 - 13 years old-    19 - 34 gm protein

• 14 - 18 years old-    46 gm protein

• 19 - 50 years old -   71 gm protein       

Protein rich diets - 

Dairy product ( Paneer) -

paneer is a type of cheese made from milk & it is very beneficial for our health. It has a great value of protein, fat as well as calcium and phosphate. Calcium is a benefit for our bone and teeth. Mostly indian vegetarians use paneer in their diet plan. The amount of calories in paneer is about meat. In cold countries a lot of cheese are consumed. We can make a different types of delicious food using cottage cheese. It has a huge amount of protein which is needed for our body to work properly. 

Protein content - 18 gm / 100 gm

Egg -   

Egg is a protein rich diet. It is also high in choline, phosphate & magnesium. Phosphate is used as building blocks for cells. Egg has a two parts that is egg white and egg yolk ( yellow part) . Egg yolk has high protein level than egg white. We can use egg in our diet plan in various forms. Boiled egg is so much beneficial for our health it give more energy to our body. If you want to reduce your weight then you take egg because it reduce hunger. A women should take an egg daily because they needs more calories and egg has a 70 - 85 calories or 7gm of protein.  

Protein content - 13 gm / 100 gm

 Meat - 

Everyday  millions of animals are slaughtered on large scale and by making every kind of dish, people eat huge amount of it. It is a natural part of diet and good for us because it has a huge amount of nutrients. Iron, zinc, selenium, vitamin A, B & D are commonly found in meat which is so beneficial for our health. Wether iron help in heamoglobin formation and zinc help in tissue formation. If you are not able to take proper nutrients for your body then you should have to eat meat which give more energy for body. Some people like to eat red meat which is rich in zinc but is not beneficial for every person like if you are heart & diabetic patient then this is a harmful for you. Red meat is good for pregnant women, builder person, players etc.  

Protein content - 26 gm / 100 gm

Fruits - 

Mostly sources of protein are non vegetables but on the other hand, fruits  are also a good source of protein. Fruit is the best diet for health. We must eat fruit with our food.  Some fruits are high in protein that is guava, apricot, kiwi, grape, black berries, melon, peach etc. It is a sources of vitamin, minerals, fiber and good source of antioxidants. Fruit reduce risk of heart attack, diabetes, cancer etc. 

Protein content -  

Apple - 0.3 gm / 100 gm

Grape - 0.6 gm / 100 gm

Kiwi -    1.1 gm / 100 gm

Strawberry - 0.7 gm / 100 gm

Watermelon - 0.6 gm / 100 gm

Lemon - 1.1 gm / 100 gm

Chickpeas ( Channa) - 

Chickpeas is a rich source of protein, minerals, fiber & vitamins. This is a best diet for those people who are vegetarians. It can also used as a powder form called besson. It is a great source of vitamin B6 which is so beneficial for our health. Research has revealed that consumption of chickpeas can relieve many diseases. You can also eat chickpeas by soaking it because it has a carbohydrates, fiber, calcium, iron, vitamins. It clears blood, brings glow on face, it relieve stomach ailments. 

Protein content - 5 gm / 100 gm

Original Author- Umme Salma

Disclaimer -  All the content of this article is self written by dietitian knowledge and images in this blogs doesn't uses without permission.

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