Proteins are important constituents of any balanced diet as they are rich in amino acids and micronutrients. Our entire body- muscles, hair, bones, nails, etc. have the basic building material as proteins. Even the body cells also require one or more proteins for their functioning, growth and regeneration. It can be seen from the recent studies that for weight loss, a high protein diet is better than low-fat or high carbohydrate diet. Proteins promote the muscle mass, reduce appetite, controls weight gain, enhances body strength, maintains energy balance and cardio-vascular functions. They also strengthen the immune system and prevent the body against many diseases.

Following are few sources of plant proteins that should be taken in the diet:

1. Beans and rice- They should be taken in combination as beans are rich in lysine and deficient in methionine while rice are high in methionine and low in lysine. Thus, when taken together, they act as a complete protein source.

2. Milk- It has amino acid, casein in abundance. Casein provides a sustained release of amino acids into the blood. People sensitive to lactose are sensitive to casein also.

3. Whey- It is the liquid left when milk is curdled and strained. The quality of proteins present is very high as it contains large amounts of essential amino acids. Some of the health benefits offered by whey are: easy to digest, prevents cardiovascular diseases, reduces the risk of some cancers, promotes muscle growth and strengthen the immune system of the body. Whey contains branched-chain amino acids, thus, promoting tissue growth and repair.

4. Pulses- All pulses are rich in amino acids and proteins. They help in growth and development of the body. They boosts your energy levels and keeps you dynamic whole day.

Every meal of the day should be supplemented with proteins. Breakfast fuels the whole day thus, should be well packed with proteins. If you do regular exercises, then make sure that you take some food supplemented with proteins after the exercise. Proteins should compulsorily be a part of your diet for a healthy life.

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