The word protein, means different things to different people.  For some it might refer to foods like meats and eggs, while some others might think of muscle building and supplements.

Proteins are molecules comprising of amino acids, and form the structure of various cells in the body.  Proteins are found throughout the body in muscles, bones, skin, hair, cartilage, and virtually in every body part.  Since some of the amino acids cannot be made in the body, they are called essential amino acids and have to be obtained through food.

Proteins perform a wide range of functions and also provide energy – 4 calories for every gram.  Proteins are important in maintenance and repair of cells, in hormone production, in immune function, in enzyme secretion and to carry oxygen in the body through haemoglobin.

Protein requirements vary with age, physiological status and activity.  Growing phase, pregnancy and disease status, call for an increased protein intake.  On an average, an adult requires 0.8 g to 1 g of protein per kg body weight per day.  So, if a person weighs 60 kg, the protein requirement per day would be 48 g to 60 g per day.

Proteins are present both in animal and plant foods.  Meats, milk, egg, pulses, dals, nuts, seeds provide proteins in good amounts.  Some of the grains like millets and quinoa are also good sources of proteins.  Studies suggest that plant proteins are probably more beneficial for health than red meats.  In India, dependence on meats as protein sources is less because the frequency of meat eating is much less compared to the western countries.  Therefore, plant foods (grains – e.g. quinoa, pulses – e.g. rajma, dals – e.g. moong, nuts – e.g. almonds, seeds – e.g. sesame) and dairy foods become more important sources of protein on a regular basis.

Do include adequate protein in your daily diet because deficiency of protein can affect the structure and function of the body.