High Quality Protein Has Become A Health Essential & Here¡¯s How To Include It In Your Diet!

If there¡¯s one thing we¡¯ve learnt from the pandemic, it is that good health trumps all.

While ayurvedic kadhas and multivitamins have become an everyday ritual, ¡°high quality proteins¡± have garnered a dedicated health-conscious market.

What Is High Quality Protein?

For a protein to be considered "high-quality" or "complete", it must contain all the essential amino acids (or building blocks of proteins) in the right proportion and be easily digested.

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While animal proteins like meat, poultry, fish and eggs tend to be good sources of high-quality protein, plant proteins often lack one or more essential amino acids. However, soy is an exception. This plant-based protein contains all of the essential amino making it one of the very few complete plant protein sources.

Protein & Immunity Go Hand-In-Hand

It¡¯s no news that proteins aid in body repair, growth and development. However, in the last 2 years, we have witnessed heightened awareness regarding protein's contribution towards immunity.

Our immune system includes several antibodies that rely on protein. Immune cells that benefit from protein include cytokines, phagocytes and leukocytes, which help fend off the infections.

To motivate people to include High Quality Proteins in their diet, Right To Protein a nationwide public health awareness initiative that aims to increase protein responsiveness, is celebrating Protein Week from 24th to 30th July'21. They are focusing their conversations towards incorporating quality protein food sources in the diet. With regards to this, the initiative has also introduced a professional guide - 'Quality Protein - Hall of Fame' featuring seven quality protein. This Hall of Fame will be available on their Protein Week section of their page.

Quality Protein Hall Of Fame

Here are some complete (or high-quality) protein sources that you must incorporate in your diet:

1) Chicken

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It is among the most common complete protein sources. The breast is the leanest part. There are several methods to incorporate this complete protein into one's diet. Chicken salad, chicken roll, butter chicken, chicken pizza, chicken burgers, and other dishes are just a few examples.

2) Salmon

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Want to replace high calorie foods with high-nutrition, pure protein substitutes? Salmon is your new best friend. Pan-fried salmon, honey garlic glazed salmon, Salmon Noodle Bowl, BBQ Salmon, and Brussels Bake are all delicious ways to incorporate it into your meals.

3) Soybeans

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Soy is one of the only plant proteins which contains all nine amino acids, making all soy-based foods comparable to animal protein. It also repairs tissue, builds muscle and renews cells. Cook soy chunk pulao, soy bean curry, soya cutlet, soy Manchurian, soy chaap, and other soy dishes to incorporate this superfood into your diet.

4) Tofu

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Tofu is a complete protein that also contains fats, carbohydrates, and a range of vitamins and minerals. It has several health advantages, therefore including it in your diet will help you maintain a strong wellbeing. Make some quick pan-fried garlic tofu, tofu scramble, tofu salad, tofu kebabs, or tofu kebabs using this meal, or add it to your noodles.

5) Paneer

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One of the best plant protein options, Paneer is almost as nutritious as milk. Being a dairy product, it may be used in a variety of recipes. Some of the most well-known recipes include kadhai paneer, paneer butter masala, paneer scramble, palak paneer, shahi paneer, paneer 65 and paneer chilli.

6) Quinoa

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This gluten-free, high-protein plant food is one of the most popular health foods out there. It is also high in fiber, magnesium, B vitamins, iron, potassium, and vitamin E. Quinoa salad, quinoa fried rice, quinoa pancakes, chicken quinoa soup, and pumpkin quinoa porridge are all delicious ways to incorporate it into your diet.

7) Egg

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An average egg has approximately 7-6 gms of protein. At least 60% of the protein in an egg is found in the whites. It's one of those foods that may be consumed at any time of day and serves a variety of functions. Poached Egg and Avocado Toast, Breakfast Egg Muffins, Ham and Egg Burger, Quiche, and more meals may be easily prepared in just a few minutes.

Make A Healthy Choice, Everyday!

Now that you¡¯re aware of high-quality proteins and their monumental contribution to immunity, why not include them in your diet starting today! Spruce up your breakfasts with quinoa upma and scrambled eggs. Give a shot to soya-based snacks - soya chaap, soya chunk cutlets, soya pakoras even!

You can¡¯t control what goes on outside, but you CAN control what goes on inside. So make a healthy choice, every day.