Foods to combat the summer heat

I need to build strength and muscle mass, so should I intake protein rich food A regular question from my clients.

Yes! Protein plays an important role in building and maintaining muscle. It also promotes healthy immune function. Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. Protein foods are broken down into parts called amino acids during digestion. The human body needs a number of amino acids in large amounts to maintain good health.

You need protein in your diet to help your body repair cells and make new ones. One of the essential characteristics of a balanced diet is the correct amount of protein. Of course, the correct amount varies from person to person depending on a number of factors. Your age, whether you are growing or pregnant or lactating and the level of your activity are some of the things affecting your protein input.Protein deficiency can lead to loss of muscle tissues, a weak heart, weak immunity and even death in extreme cases.

Sources of high-protein foods Animal sources and dairy products have the highest amount of proteins. They contain all the essential amino acids required to make new proteins in the body. Animal proteins include meat, eggs, poultry, sea food and dairy products. Dairy products that contain proteins include milk, cheese, paneer and yoghurt.

Vegetables, fruits and legumes are other sources of protein. They are not perfect sources of proteins as they lack in one or more amino acids that are needed for the creation of proteins.

The nutrients present in fruits are essential for maintaining a healthy skin and hair. You can consume a fruit in its raw form or can create a variety of preparations like fruit salads, concoction of juices, smoothies, milk shakes and so on. Apart from having high levels of protein, fruits are also low in fats and high in fibre which will keep you full for a longer period of time and prevent bloating.

Supplement proteins are available in the form of protein powder, protein shakes, protein bars and so on. These supplements are taken by body builders to build the body mass by burning body fats during exercises.

The writer is a nutritionist and food coach who specialises in healthy, lean food