It will become more critical to have a protein-rich breakfast in the morning because of the depletion of amino acids due to overnight growth maintenance and metabolic activities.

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Starting from birth to every day of life protein is an essential part of nutrients for various metabolic needs. Our body regularly needs 20 types of amino acids, with the word protein people generally think that it is needed for muscular shape, big biceps and bodybuilding but protein is needed for many uncountable functions of the body.


  • Regular production of blood, plasma and cells, 
  • Production and Repair of hair, skin and nails, 
  • Required for a strong defence system or immunity, 
  • Responsible for controlling the level of sugar in the blood, 
  • Make our bones strong by absorption of calcium, 
  • Synthesis of various hormones and enzymes, 
  • Regular repair, maintenance of wear and tear,
  • Used as a secondary or tertiary source of energy,
  • A major part of or building blocks of muscle tissues.

So protein is an essential part of all age groups starting from a toddler to old men surviving in his last stage of life. 

Symptoms of low protein

  • Muscle wasting or atrophy 
  • Weakness or low strength 
  • Skin problems 
  • Cracks in nails 
  • Hair fall 
  • Delayed recovery
  • Slow metabolism 
  • Fatty liver 
  • Weak bones 
  • Problems with sleeping 
  • Fluid retention in legs or swelling
  • Low immunity 
  • Poor concentration or memory 
  • High sugar level 


one should take an adequate amount of protein for good health and avoid health issues. In minimum daily protein intake is approximately 

  • 50 gram per day for males 
  • 45 to 50 grams per day for female 
  • 20 to 35 grams per day for kids

The recommended quantity for an active adult is 50 to 90 grams per day or 25 to 40 grams per meals it can change for inactive, old or people with liver or kidney issues to half of this amount, For healthy highly active adults who are doing heavy workouts may increase this limit 20 to 30% in their daily intake.

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There are many well-known sources of proteins but you have to be very cautious about the facts of popular protein sources. Here we are discussing a few of them.

1. Meat

Red meat and chicken are available in the market in abundant quality, it mostly comes from commercial production that can cause harm to your health. It may contain 

  • High amounts of antibiotics concentration 
  • Feed GMO foods like Soya and corns 
  • Various kind of chemicals in processing 

Only use meat from grass-fed or organic sources.

2. Poultry 

Poultry can have the same harmful substance if it is not from organic or grass-fed sources. 

  • High amounts of antibiotics concentration 
  • Formaldehyde and arsenic contamination
  • Feed GMO foods like Soya and corns 
  • Various kinds of chemicals in processing.

Only use chicken from grass-fed or organic sources.

3. Fish

Fish is good for health but farming fishes on the commercial label may contain a high amount of chemicals

  • Antibiotics 
  • Heavy metals contamination 
  • less Omega 3 fatty acid.

Wild fish is a good source of protein, have it if you can get natural sources. 

4. Soy

Soy is a rich protein food but only when it is a non-GMO type and it is very hard to find that it is organic or GMO. GMO foods can cause inflammations and other health problems, so use soy protein in very small amounts like 5 to 10% of daily protein intake.

5. Milk and Milk products 

Milk products are a good source of protein especially for growing children and it is good if you don’t have any allergy-like, casein protein allergy or lactose intolerance. Milk products intake should be limited to 20 to 30% of your daily requirement of protein. It is good for active physically active persons but not good if you have any digestion problems, liver problems or prostate issues.

The best sources of milk protein are whole milk paneer, cheese and unsweetened yoghurt. 

6. Nuts and Peanut butter

 Almonds, walnuts, pistachios, cashews and peanuts are densely filled with protein, minerals and fats. Although they are a good source of protein but should be taken in small quantity because of high in calories and fats. The total daily intake of nuts should be under 40 to 50 grams, contains 7 to 10 grams of proteins.

7. Eggs

Eggs are the best sources of protein and they are also loaded with Vitamins, minerals and balanced in fat. They have saturated fatty acids but are still there healthy for children, active young and active adults who don’t have liver, kidney or any other health problems. 

8. Whey Protein

Whey protein is good for active adults who are healthy and living an active life. Still, it should be less than one-third of daily protein intake. Whey protein is not recommended for persons with diabetes, liver problems, kidney issues or living a sedentary life.

9. Spirulina and Seafood

Spirulina and other seafood are a good source of protein but not available widely and very costly to consider in our daily diet portion.

10. Other sources

We should take at least one-third amount from our daily intake of protein from pulses, beans, peas, grams, vegetables broccoli and spinach etc, we use regularly in our kitchen with little effort or knowledge. We can take a good amount of natural protein with these common sources.

00. Pork and beef

Pork and beef are not recommended, please avoid this kind of meat source.



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