🧠 Why protein matters

Proteins are constructed from amino acids, inclusive of 9 crucial ones we have to get through food. They shape enzymes, hormones, antibodies, and structure our muscle tissues, bones, pores and skin, and blood


In the immune machine, proteins help white blood cells, cytokines, and phagocytes—key defenders against infection


Additionally they repair tissues, adjust frame fluids, and carry oxygen via haemoglobin


🎯 recommended consumption (ICMR recommendations)

Zero.eight–1 g/kg of frame weight daily for healthy adults. Better at some point of boom, pregnancy, lactation, infection, or physical pastime


For a 60 kg adult, this is ~forty eight–60 g/day; distribution throughout food maximizes muscle repair and immune characteristic


🍛 finishing protein on an indian Thali

Animal proteins (eggs, dairy, fish, bird) are complete—they incorporate all essential amino acids


Plant proteins thrive whilst combined thoughtfully:


Dal + rice or roti + chickpeas shape entire proteins thru complementary amino acids


Traditional staples like millets, pulses, nuts, seeds, soya, and paneer improve each first-rate and amount of protein


đŸŒ± Immune-Boosting indian Superfoods

Soya dal and soya chunks are protein powerhouses: ~35–52g protein per 100g, outstanding for vegetarians, even though entire dal maintains greater fiber and vitamins


Pair chickpeas with tofu, peanuts, quinoa, soy chunks, or pumpkin seeds to raise protein quality


⚖ balance Over Overload

Overconsuming protein—in particular from animal or supplements—can burden kidneys and impact coronary heart fitness .


Rather, spread slight, first-rate protein across food: balanced, diverse, and aware


✅ final Takeaways to your indian Plate

Aim for 0.eight–1 g/kg/day, adjusting for age and pastime.


Use mixtures—like dal-rice or roti-chole—to acquire complete proteins.


Consist of dairy, eggs, soya, nuts, seeds, and millets.


Distribute protein evenly throughout breakfast, lunch, and dinner.


Skip unnecessary protein powders until cautioned by a healthcare provider.


A well-composed indian plate—with mixed grains, pulses, greens, and protein-wealthy meals—no longer simplest fuels your body however also reinforces your immune machine, muscle electricity, and average well-being.

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Kokila Chokkanathan

17/07/2025 07:34 AM