World Protein Day 2024: Cheapest sources of protein-rich foods


International Protein Day is celebrated every year on 27 February. This day highlights the important role of protein in our diet for the growth and maintenance of our body. Established in 2020 by the Right to Protein Awareness Campaign, the day aims to raise awareness of the importance of protein in our diets and encourage individuals to make informed choices about their protein intake.

The theme of International Protein Day 2024 is “Solve with Protein”. The initiative calls on individuals, businesses and industry leaders to come together to address the growing demand for protein-rich foods and provide accessible protein solutions to citizens across the country.

Why do we need protein?

Protein is the main building block of the human body. It is an essential nutrient that is responsible for many functions in your body, including building tissue, cells and muscles as well as making hormones and antibodies. For most people, a daily intake of around 0.8-1 gram of protein per 1 kilogram of body weight is recommended.

Protein can be obtained from both plants and animals. Here are some of the cheapest sources of high-protein foods:

eggs

Eggs are among the most nutritious foods on the planet, containing small amounts of almost all the nutrients you need. Omega-3 enriched and/or pasteurized eggs are higher in certain nutrients. Eggs are an excellent source of protein and are the main building blocks of the human body. A medium egg contains about 6 grams of protein in an easily digestible form.

milk and milk products

Dairy foods are rich in protein and also contain bone-building calcium. Milk contains 3.3% of total protein. Milk protein contains all nine essential amino acids required by the human body. Since cheese is made from milk, it is considered a complete protein source. Besides tasting great, it has very few calories.

Curd

Curd is a food produced by bacterial fermentation of milk. It is a good protein rich food. One cup of curd contains 8.50 grams of protein. Yogurt provides proteins and essential fatty acids with high biological value. It is also a rich source of calcium, phosphorus, potassium, vitamin A, vitamin B2 and vitamin B12.

Beans and Pulses

Beans and lentils are great, inexpensive protein sources. They are also a useful plant source of iron and are rich in fiber. Make delicious dishes from lentils and gram.

soy

Soybean is essential to mention when discussing affordable protein sources in India. Vegetarians love these high-protein powerhouses. Despite being derived from plants, they contain every essential amino acid.

nuts and seeds

Nuts and seeds are good sources of protein, healthy fats, fiber, vitamins and minerals. About 50 pistachios provide 6 grams of protein plus sodium and potassium. Peanuts, almonds, walnuts, hemp seeds, flax seeds and chia seeds – all are rich in protein, vitamins and fiber.

Some seeds are surprisingly high in protein. Pumpkin, hemp and watermelon seeds contain more protein than most nuts, including almonds.

fish and seafood

Fish and seafood are good sources of protein and are usually low in fat. While slightly higher in fat than other varieties, salmon is rich in heart-healthy omega-3 fatty acids, which may reduce joint stiffness and inflammation.

Cock

Chicken is a very good source of protein. Chicken breast is lean and has the most protein per weight, making it ideal for people who want to lose weight, maintain muscle and improve recovery.

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