Many people think that if they are not taking a well-balanced diet, it is normal. However, it is essential for your system to have a protein-rich diet. Foods that are rich in protein are essential and no matter whether you are a vegetarian or not, you should fulfil the daily requirement of protein.
One of the most ignored nutrients that is not consumed as per the daily requirements is protein. This is one of the most common deficiencies and lacking enough protein can harm your body in various ways. Protein is essential to gain strength, muscle mass and to be able to do day-to-day activities. Your body needs maintenance and your organs and cells need regeneration and therefore meeting the daily requirement of protein is essential for all of us. Almost all the body parts comprise protein your haemoglobin, antibodies to nerves, hair, and bones need protein.
You can also say that protein is a type of life-saving nutrient and most of us do not consume the required amount. This also happens because people are not aware of the protein requirement and the importance of a well-balanced meal. The consumption of vitamins and carbohydrates is far more than protein and most of the Indian dal contains rice, dal and roti and it is not enough to fulfil the daily requirement of protein.
However, it is also important to focus on the quality of protein instead of just focusing on the quantity of protein and therefore today we will discuss the quality of protein and because maybe the food you are consuming does not have enough protein and to fulfil the daily requirement, it is best to have high biological value (BV).
To get the best quality protein, it is essential to have foods that contain 9 essential amino acids that your body requires. Especially vegetarians need to consume some of the vegetarian protein-rich sources to fulfil their daily requirements. Vegetarians are the ones who are deficient in essential amino acids. Non-vegetarians are less prone to lack protein because animal products have all the essential amino acids like eggs, fish, and chicken.
Ways to Choose Quality Protein:
If you are a vegetarian, you do not have to worry because there are various plant-based protein sources to fulfil your daily requirements like soy, processed nuggets, tempeh and tofu. All the option contains all the essential amino acids.
Soy is an excellent source of protein along with other essential nutrients, with no cholesterol and saturated fat.
Non-vegetarian people have unlimited options because they can have vegetarian and non-vegetarian foods option to fulfil their daily protein requirements. There are some healthy food options with healthy fats (unsaturated fats), unprocessed, and omega-3 fatty acids. Protein-rich sources for non-vegetarian are eggs, fish and lean poultry. Eggs are great because they are much easier to digest compared to red meat and contain all the 9 essential amino acids.
It is important to have animal proteins that are free from pesticides and antibiotics. Meat sources that have been grown in clean, environment-friendly conditions will not harm your system compared to other sources that are injected with toxins.
The Quality of protein also depends on the following factors:
The quality of protein also depends on the source of your animal protein, what has been fed to the poultry determines the protein quality. Livestock that have been fed with all essential amino acids provide high-quality protein. Feeding livestock with soy can be a good option because it is a high-quality protein for both humans and livestock, mainly poultry.
There are some products that have the label of ‘soy fed’ products that are helpful in identifying the quality of protein while buying. This is one of the best ways to choose a high-quality protein that is not only rich in protein but also healthier than other products like soy, eggs and various other poultry sources.
So, the next you decide to buy protein-rich sources, it is best to have foods with the label of soy-fed. The food you consume on a daily basis becomes a part of us and therefore it is essential to eat nutrient-dense foods instead of just satisfying your taste buds. Just like the crops that are grown in the rightful environment are good for you, animal foods also work the same way. What they have fed to the poultry also affects the protein quality.
So, it is a type of circle, the way you grow, things you used to grow your foods, feed you used to feed livestock, come back to you in the same way. Do not get in the trap of sellers that trick you for low-quality protein. It is time to get more informed and well-aware of the things happening with your food. At last, what type of food you eat affects your overall growth and mental well-being.