Saving the earth’s natural resources or for the love of animals or just to live a healthy life , there are various reasons why vegetarianism is being taken up.
A vegetarian diet keeps you at a lower risk of chronic diseases like cancer and diabetes, is lesser in terms of calories and does not pinch your pocket. Talking about nutrition, most of us believe that a vegetarian diet does not provide us with the required amount of protein. Well, it's time to burst that bubble because there are various sources providing you with proteins, and adding one or two in every meal shall help you achieve the required amounts.
How much Protein Do you need?
Protein is one of the three macronutrients with carbohydrates and fat but most of us are eating it in the micronutrient quantity which is leading to impaired body functions. Make sure you’re getting 10-15% of your daily calories from protein. A healthy adult requires 0.8g/kg body weight (which can increase with disease, physical activity and physiological changes). So for example you weigh 65 kgs, you need 52g of protein/ day.
The word protein comes from the Greek language meaning “of primary importance”. It carries out a range of functions in the body like:·
- Growth and maintenance.
- Primary constituent of organs, muscles and endocrine glands.
- Builds the structure for hair skin, hair, nails and bones.
- Helps in synthesis of antibodies, thus builds the immunity.
- It keeps you satiated for a longer time, thus aiding in weight loss
Basically it’s a ‘can’t do without’ nutrient that is literally holding your body together.
What happens if you don’t consume enough of it?
Eating less protein than the required amounts can lead to affecting almost all the aspects of the body functions. It can change the body composition by leading to higher fat mass and lower muscle mass. Poor skin, hair and nails’ health and lower immunity are some signs that you’re eating lesser proteins. It also puts you at a higher risk for fractures, osteoporosis and infections.
How to eat enough proteins?
Consciously planning every meal in prior with a rich source of protein is a good start to improve the intake. For example, if you’re eating Pav Bhaji for lunch which contains minimum protein, having some buttermilk with it or adding some soya granules in the bhaji preparation is your way to go.
Rich Sources of Protein!
Last but not the least, the rich sources of proteins are here which include Milk and Milk products, Pulses and Legumes and Nuts and Oilseeds.