Protein is a vital macronutrient for anyone to stay healthy and fit. Aptly referred to as the building blocks, protein helps repair and build your body’s tissues including muscles. It is required for a host of functions right from healthy functioning all enzymes to maintaining a strong immune system and supporting healthy metabolism, it also transports nutrients and can be a source of energy. These are just a few of its key functions, there are many more of course.
Protein is a vital macronutrient for anyone to stay healthy and fit. Aptly referred to as the building blocks, protein helps repair and build your body’s tissues including muscles. It is required for a host of functions right from healthy functioning all enzymes to maintaining a strong immune system and supporting healthy metabolism, it also transports nutrients and can be a source of energy. These are just a few of its key functions, there are many more of course.
The average Indian is unaware of his/her daily protein needs and doesn’t know if they are getting adequate amount of it from food every day. Therefore, it may not come as a surprise to know that most people are protein deficient. In fact, protein deficiency is a significant public health issue, a challenge that the Government is trying to address.
If you thought for a moment that this does not apply to you since India has a large population and the problem of protein intake may be an issue with rural or BPL category Indians, you can think again. Most Indian diets today are protein deficient. A recent survey of the urban, well-off Indians showed some alarming statistics.
- 93% of urban well-off Indians are unaware of the ideal protein requirement.
- 73% diets are protein deficient, while 84% of vegetarian diets lacked adequate protein, the shocker was that 64% of non-vegetarian diets lacked adequate protein.
- A whopping 97% of pregnant women were not aware of their protein needs.
- 53% rated protein as a nutrient essential for good health, but only 1/3rd believe that protein deficiency can cause weakness or fatigue.
Quite clearly one of the key issues that needs to be addressed is education and awareness about the importance of protein in maintaining good health. One of the critical points is knowing how much protein you need on a daily basis to stay healthy and the right sources of it.
Healthy adults need approximately 0.8 g of protein per kg of body weight. Example – if you are a person weighing 60 kgs you will require 48 g of protein in a day.
The requirements will vary based on the age group and your health status.
There are many dietary sources of protein both vegetarian and non-vegetarian. Rice, pea, soy, dairy are a few sources of vegetarian protein and meat, fish, poultry are good sources of non-vegetarian. You must remember to include one or more of the above in your daily diet.
It is important to note that your body requires a whole range of nutrients along with protein from the diet to ensure healthy metabolism. A lack of any one of them can lead to improper metabolism and subsequent health issues.
Unfortunately, most people are picky about their food and stick to only certain types of dishes or cuisines which means they end up being not only protein but overall nutrient deficient. Added to this, a hectic lifestyle, stress, sedentary habits etc all can contribute to your problem of nutrition deficiency.
For anyone who needs protein but is unable to get adequate amount of it from the diet because of various reasons, supplementing the diet with protein health drinks or similar is a good option to ensure their daily dose of adequate protein intake and associated nutrients. Based on your requirements you can choose from a variety of protein-based health supplements available online and offline. Protein supplements from vegetarian sources like rice, pea and soy protein as well as whey (dairy protein) are good choices. Research well and read the label carefully and choose wisely before opting for a supplement.
Remember, while supplements may be good, these are not a substitute for a healthy balanced diet. Simple diet and lifestyle modifications can go a long way to ensure that you have a balanced diet, stay healthy and fit.