Famous nutritionist Rujuta Diwekar says these are the 5 essential protein foods you should eat daily to increase intake

Protein is the cornerstone of cells and the human body, and with good reason. This nutrient is among the most important in your diet, as it plays a key role in the creation and maintenance of every cell in your body. Protein also fuels cells and muscles and provides energy.

Therefore, famous nutritionist Rujuta Diwekar emphasizes consuming plenty of protein in your diet daily to stay healthy, fit and maintained. Made up of amino acids (protein is a macronutrient), which means you need relatively large amounts to stay healthy. According to Rujuta, there are several natural food sources that can provide you with the required amount of these amino acids.

Essential natural sources of protein to eat daily

legumes

Most Indian households consume legumes like beans and sprouts at least once a day. But according to Rujuta, simply consuming them without balancing them with carbohydrates like roti will not be effective. Have a cup of lobia, rajma, chana or your favorite legume daily as the nutritional powerhouses offer ample protein along with other nutrients.

Valley

Dals are also common in all Indian dishes, but besides simply boiling and tempering them, there are many other ways to make them tasty and healthy. Rujuta says that instead of consuming it as a curry, you can use it to make rotis, paratha or even salads. Many people use dals to prepare dosas, which are healthy and energy-packed breakfasts.

Balls

You don’t need a special occasion to eat nuts. According to Rujuta, almonds and walnuts should be included to consume them as snacks. Adjust them for roasting and add spices if you don’t like eating soft nuts.

Milk products

Milk and dairy products are full of protein and calcium. Plus, cheese, cream, butter, and yogurt are also a powerhouse of protein with all nine essential amino acids.

Rujuta says milk provides about 1 gram of protein per fluid ounce, which is equivalent to 30 ml or 8.14 grams per cup. In addition to prerequisites such as whey and casein protein, milk and dairy products have good digestibility and promote lower blood pressure levels. Whey protein is also great for growing and maintaining muscle, making it a popular supplement among athletes and bodybuilders.

Eggs

A single egg has about 5.2 to 7.5 grams of protein depending on its size. Rujuta recommends eating one egg a day to help maintain a strong and healthy body. It also helps the growth and repair of all cells and tissues in the body, which even in adults are broken down and rebuilt every day. At the cellular level, the protein regulates metabolism and important systems such as immune function.