Proteins are huge biomolecules consisting of long chains of amino acids. Amino acids are found in different types of foods such as vegetables like beans and seeds, dairy products, eggs meat fish etc. We all must eat sufficient amount of protein-rich food every day to keep our energy level, blood sugar level, and also metabolism rate stable.
How much protein do you need?
Proteins do not get stored in the body, so they need to be taken daily. Generally, an adult woman needs around 46 gms wherein adult men need around 56 gms of protein a day.
Proteins for Sports personnel
If a person is playing sports like cricket, basketball, football then the protein intake should be 1.5 to 1.8 gms per kg of their body weight.
Nuts are the good source of protein, they also contain Vitamin E and antioxidants.
Dairy products such as milk, cheese, etc. are all full of protein.
Eggs, especially brown eggs are a good source of protein. About 6.5 gms of proteins are present in a medium sized egg. Also instead of consuming egg omelette or fried egg, it is more beneficial to consume a soft-boiled or hard-boiled egg.
Fish and Chicken
Fish and Chicken both are rich sources of protein. Additionally fish contains iron and Vitamin B12. Chicken breast of approx. 100 gms contain about 30 gms of protein.