Discover the five essential foods recommended by Rujuta Diwekar to boost your daily protein intake and support overall health. From curd to lentils, these nutrient-rich options can help you build strength and vitality.
Are You Watching Your Protein Intake? Nutritionist Rujuta Diwekar Shares Five Essential Food Items to Eat Daily
In today’s fast-paced world, where fitness and healthy eating have become major priorities, the role of proteins in maintaining good health cannot be overlooked. From building muscle to supporting immune functions, proteins are vital macronutrients that our body needs to function optimally. However, despite their importance, many individuals often overlook their daily protein intake or rely on processed supplements instead of incorporating natural, nutrient-rich foods into their diet.
Nutritionist Rujuta Diwekar, a well-known expert in the field of health and wellness, emphasizes the importance of a balanced diet that focuses on real, whole foods. Through her research and practical advice, she has guided millions of people in India and across the world to make healthier food choices. Among her many insights, one of the crucial aspects is the need for adequate protein intake and how it contributes to overall health and well-being.
In this article, we will explore the importance of protein, the foods that should be included in your diet daily to meet your protein requirements, and why it’s vital to follow Rujuta Diwekar’s recommendations for incorporating these foods into your meals.
Understanding the Importance of Protein
Before delving into the specific foods that Rujuta Diwekar recommends for daily protein intake, let’s first understand why protein is so crucial for our body.
1. Protein Builds and Repairs Tissues
Our body is in a constant state of wear and tear, especially when we engage in physical activities, work out, or recover from illnesses. Protein plays an essential role in repairing damaged tissues and building new cells. Muscle tissue, skin, and organs are all made up of proteins, and without enough intake, your body may struggle to rebuild and repair these tissues effectively.
2. Protein Supports Immune Function
Proteins are key components of enzymes and antibodies, which are essential for a healthy immune system. A deficiency in protein can weaken the immune system, making you more susceptible to infections, viruses, and diseases. Proper protein intake ensures that your body can produce the necessary antibodies and enzymes for effective immune defense.
3. Protein Regulates Hormones and Enzymes
Hormones that regulate metabolism, growth, and development are made of proteins. Additionally, enzymes, which speed up chemical reactions in the body, are also protein-based. Without sufficient protein, your body’s ability to regulate vital functions, like digestion and hormone production, can be compromised.
4. Protein Supports Healthy Hair, Skin, and Nails
Hair, skin, and nails are composed primarily of keratin, a protein. Adequate protein intake helps in maintaining the health of your hair, skin, and nails, preventing issues like hair thinning, weak nails, and dull skin.
5. Protein Aids in Weight Management
Protein has a high thermic effect, meaning it requires more energy to digest compared to fats and carbohydrates. It helps increase satiety, making you feel full for longer and preventing overeating. As a result, eating a protein-rich diet can support weight management goals, especially if you’re trying to lose fat or maintain muscle mass.
Now that we understand the importance of protein, let’s explore the five essential foods recommended by Rujuta Diwekar that can help you ensure you’re getting enough protein in your diet.
1. Curd (Yogurt) – The Probiotic Powerhouse
Curd, or plain yogurt, is a staple in Indian diets and is one of Rujuta Diwekar’s top recommendations for a protein-rich food that should be consumed daily. Curd is not only an excellent source of protein but also offers a host of other health benefits.
Why Curd is Essential:
- High Protein Content: Curd contains about 6-10 grams of protein per 100 grams, depending on the type and preparation. It’s an affordable and easily accessible source of protein.
- Probiotic Benefits: The live cultures in curd promote gut health by enhancing the growth of beneficial bacteria. A healthy gut leads to better digestion and nutrient absorption, including proteins.
- Supports Digestive Health: Curd aids in digestion and is gentle on the stomach, making it a great option for people with sensitive digestive systems.
- Rich in Calcium and Vitamin B12: Curd is not only a great source of protein but also provides essential nutrients like calcium and vitamin B12, which support bone health and nerve function.
How to Include Curd in Your Diet:
- Start your day with a bowl of curd and fruits for breakfast.
- Use curd as a base for smoothies or lassis.
- Add it as a side dish with meals, or use it in marinades and salad dressings.
2. Lentils (Dal) – The Plant-Based Protein Powerhouse
Lentils, commonly referred to as ‘dal’ in India, are another excellent source of protein that should be included in your daily diet. Lentils are rich in plant-based protein, which makes them an ideal food for vegetarians and vegans.
Why Lentils are Essential:
- High Protein Content: A 100-gram serving of cooked lentils provides around 9 grams of protein.
- Rich in Fiber: Lentils are high in dietary fiber, which supports healthy digestion and helps maintain blood sugar levels.
- Loaded with Micronutrients: They are a good source of iron, folate, and potassium, all of which are important for maintaining energy levels and good health.
- Versatile and Easy to Cook: Lentils are easy to prepare, and they can be incorporated into a wide variety of dishes, from soups to salads and curries.
How to Include Lentils in Your Diet:
- Prepare a simple lentil soup or dal for lunch or dinner.
- Add cooked lentils to salads or use them as a filling for wraps or sandwiches.
- Combine lentils with vegetables or whole grains for a complete protein source.
3. Almonds – The Protein-Packed Nut
Almonds, often regarded as a superfood, are a rich source of protein and healthy fats. Rujuta Diwekar recommends consuming a handful of almonds every day to support overall health and protein intake.
Why Almonds are Essential:
- High Protein and Healthy Fats: A 30-gram serving (about 23 almonds) contains around 6 grams of protein and healthy monounsaturated fats, which help reduce bad cholesterol levels.
- Rich in Antioxidants: Almonds are packed with antioxidants, which protect your body from oxidative stress and inflammation.
- Good for Heart Health: Almonds contribute to heart health by promoting healthy cholesterol levels and improving blood flow.
- Supports Weight Management: The combination of protein and healthy fats in almonds can help control appetite and prevent overeating.
How to Include Almonds in Your Diet:
- Enjoy a handful of almonds as a snack between meals.
- Add chopped almonds to your morning cereal, oats, or smoothie bowls.
- Use almond butter as a spread or dip for fruits.
4. Eggs – The Complete Protein Source
Eggs are considered one of the best sources of complete protein, as they contain all nine essential amino acids that the body cannot produce on its own. Rujuta Diwekar emphasizes the importance of including eggs in the daily diet, especially for those looking to build muscle or maintain overall health.
Why Eggs are Essential:
- Complete Protein: Eggs provide 6-8 grams of high-quality protein per egg, making them an excellent source of complete protein.
- Rich in Nutrients: In addition to protein, eggs are packed with essential nutrients like vitamin D, B12, choline, and selenium, all of which are vital for the body’s overall functioning.
- Supports Muscle Building: The protein in eggs helps with muscle growth, recovery, and repair, making them ideal for anyone engaging in physical activities or workouts.
- Affordable and Versatile: Eggs are relatively inexpensive and can be prepared in many different ways, such as boiled, scrambled, or poached.
How to Include Eggs in Your Diet:
- Eat eggs as part of your breakfast, such as scrambled eggs or an omelette.
- Add boiled eggs to salads or sandwiches for a protein boost.
- Make an egg-based curry or use eggs in baking.
5. Cottage Cheese (Paneer) – The Dairy Delight
Paneer, or cottage cheese, is a rich source of protein, especially for vegetarians. It’s a staple in many Indian households and a highly versatile food that can be used in a variety of dishes.
Why Cottage Cheese is Essential:
- High Protein Content: Paneer provides around 18-20 grams of protein per 100 grams, making it one of the highest-protein dairy products available.
- Rich in Calcium: Paneer is loaded with calcium, which supports strong bones and teeth.
- Low in Carbohydrates: It’s relatively low in carbohydrates, making it an excellent option for people looking to maintain a healthy weight or manage their blood sugar levels.
- Supports Muscle Health: Paneer is rich in casein, a slow-digesting protein that helps in muscle repair and growth.
How to Include Paneer in Your Diet:
- Have a portion of paneer tikka as a healthy snack.
- Add paneer to salads or curries for an additional protein boost.
- Make a delicious paneer bhurji for breakfast or dinner.
Protein is an essential nutrient that plays a key role in maintaining our overall health and well-being. Incorporating the right amount of protein into your daily diet ensures that your body functions optimally and stays strong.
