The Power of Protein: Unveiling Its Vital Functions and Sources

Protein is essential for the body, playing a critical role in numerous biological processes. Often referred to as the “building blocks of life,” proteins are vital for growth, repair, and overall health. Let’s dive into the key functions of protein, explore practical tips for incorporating it into your diet, and examine some of the best sources of protein, including detailed protein content for various foods.

Functions of Protein

• Chemical Messengers
  All enzymes are proteins, which means that all bodily functions like digestion, energy production, blood clotting, and damage repair depend on protein.
• Hair & Skin Health
  Proteins provide structure in the body, with keratin, collagen, and elastin being essential for healthy skin, hair, and nails. Collagen is also crucial for bones, tendons, ligaments, and skin.
• Defence System
  Proteins play a key role in our immune health. Antibodies, which protect the body from harmful bacteria and viruses, are proteins found in your blood.
• Transporters
  Proteins are responsible for transporting and storing nutrients. Hemoglobin, a protein, carries oxygen from your lungs to body tissues. Glucose transporters move glucose to your cells, while lipoproteins transport cholesterol and other fats in your blood.

Protein Pro-Tips

• Start Your Day with Protein
  Begin your morning with protein to maintain energy levels throughout the day. For example, pair your toast or chapati with hung curd as a sandwich or add a boiled egg or omelette to your breakfast.
• Include One Portion of Protein in All Your Meals
  Incorporate a portion of protein in every meal, such as grilled or sautéed chicken, paneer, tofu, mushrooms, fish, or pulses like kala chana, kabuli chana, lobia, and rajma.
• Increase Bioavailability
  Pair your protein with fiber and vitamin C to boost absorption in the body. A bowl of salad with a squeeze of lemon over your protein-rich meal can do the trick.
• Include a Variety of Protein in Your Diet
  Ensure you’re getting all essential amino acids by including a variety of protein sources such as milk, eggs, fish, chicken, meat, pulses, and leafy vegetables.

Sources of Protein

Here is a comprehensive list of protein-rich foods along with their protein content:

• Milk and Dairy products like Paneer, Curd
• Eggs
• Chicken and Lean Meat
• Fish
• Vegetarian Sources are
• Soya beans, Chickpeas, Lobia, Kala chana, Rajma, Mushrooms, Whole masoor dal, Toor dal
• Tofu and Avocado.
• Nuts like Almonds and peanuts- roasted
• And Roasted Black Grams

Conclusion

Protein plays an indispensable role in maintaining overall health and supporting bodily functions. By including a variety of protein sources in your diet and following these simple pro-tips, you can ensure that your body receives the protein it needs for optimal health and well-being.