World Protein Day: Are You Getting Enough Protein?
From muscle building to immune support, protein is a fundamental nutrient our bodies need to function properly.
Every year on February 27, World Protein Day serves as a reminder of the essential role protein plays in our health. From muscle building to immune support, protein is a fundamental nutrient our bodies need to function properly. Yet, many people fall short of their daily protein requirements.
Why is Protein Important?
Protein is often called the building block of life. It helps repair tissues, build muscles, produce enzymes, and support overall growth and development. Deficiency can lead to fatigue, muscle loss, weak immunity, and slow recovery from injuries.
How Much Protein Do You Really Need?
According to Harvard studies, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. This means:
- A 63 kg sedentary woman needs about 50 grams of protein daily.
- Pregnant women require 75-100 grams per day to support fetal growth.
Protein needs vary based on age, activity level, and health conditions. Athletes, bodybuilders, growing children, pregnant or lactating women and elderly individuals may need higher protein intake.
Do Indian Diets Meet Protein Requirements?
Protein can be derived from both plant and animal sources. Despite misconceptions, well-balanced vegetarian diets can provide sufficient protein. The key is smart combinations—like dal-chawal or roti-curd—to ensure complete protein intake.
Traditional Indian diets, which are largely plant-based, can meet protein needs through:
- Dairy: Paneer, curd, cheese
- Legumes & Pulses: Chana, rajma, lentils, sprouts
- Whole Grains: Millets, sattu, rice
- Nuts & Seeds: Almonds, peanuts, flaxseeds
On this World Protein Day, take a moment to assess your diet. Are you getting enough protein? A well-planned, protein-rich diet is the foundation of long-term health and vitality.
