Proteins are essential in building and repairing muscle and aid healthy growth. It’s important to eat the right amount and the right kind of protein to get its health benefits.

Proteins are the main building blocks of the body. Proteins are made out of smaller molecules called amino acids. Some of these amino acids can be produced by the body in two different ways: Either from scratch, or by modifying others. Animal sources of protein tend to deliver all the amino acids we need. Other protein sources, such as fruits, vegetables, grains, nuts and seeds, lack one or more essential amino acids.

The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. To determine your RDA for protein, you can multiply your weight in pounds by 0.36.

People who don’t eat meat, fish, poultry, eggs, or dairy products need to eat a variety of protein-containing foods each day. A balanced diet is very important. It should include proper portions of just protein, but should have a perfect proportion of vitamins, minerals, and carbohydrates too.


Nuts are an excellent source of protein because they are usually low in fats. Almonds are great source protein-rich food for vegetarians. Peanuts are a high source of protein.

Dairy products

Dairy foods like milk, cheese, and yogurt excellent sources of protein. They also contain valuable calcium, and many are fortified with Vitamin D. Skimmed milk and low-fat dairy products are an even healthier option, especially for people who want to lose weight.


A medium egg has around 6g of protein in an easily digestible form. Eggs are one of the least expensive forms of protein


Beans are one of the best options when it comes to protein-rich foods and are considered the best protein sources for vegetarians.

Take proteins every day in one form or the other as and in the prescribed quantity and stay fit.

Dr. Anjali Hooda Sangwan is MBBS and MD in Internal Medicine, and has done her fellowship in Obesity and Clinical. She is currently working as a consultant in Consultant at FORTIS C-DOC, B-16, Chirag Enclave, New Delhi.

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