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Happy Tummy Expert

4 months ago

Dear Sonia Rawat, Thank you for the question

Protein is an important component of your daily balanced diet and inadequate intake may lead to loss of energy, fatigue, improper functioning of immune system etc. 

Some of the functions of protein are:

• Growth and Maintenance- Protein is required for the growth and maintenance of tissues
• Enzymes are proteins that aid the thousands of biochemical reactions that take place within and outside cells. Bodily functions that depend on enzymes include Digestion, Energy production, Blood clotting, Muscle contraction.
•  Proteins act as a buffer system, helping your body maintain proper pH values of the blood and other bodily fluids.
•  Proteins in the blood maintain the fluid balance between your blood and the surrounding tissues.
•  Proteins form antibodies to protect your body from foreign invaders, such as disease-causing bacteria and viruses.
•  Some proteins transport nutrients throughout your entire body, while others store them.
• Protein can serve as a valuable energy source but only in situations of fasting, exhaustive exercise or inadequate calorie intake.

The Recommended Daily Allowance (RDA) for protein for adult Women is 46g per day.

A high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight for muscle gain

High protein foods give a feeling of satiety, delay gastric emptying, and help in maintain lean body or muscle mass. 

You can include non-vegetarian sources of protein such as chicken, eggs, fish, prawns etc and vegetarian sources Milk & milk products like paneer, Legumes, lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts, almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds as a part of your daily balanced diet

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead

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