Expert nutritionists have estimated that our body requires 0.8 to 1 gram of protein per day for each kilogram of body weight. So choosing the right protein will keep you fit and healthy.
It is found in all meat, fish, egg, legumes, milk and milk products and soy. It is also found in all other food with minimal quantities. Whey protein, a powdered milk product contains the highest biological value and helps to meet your daily requirement of protein; or to supplement protein in your diet. Importantly legumes like dal, rajma, chole are not just a good source of protein but they also provide essential carbs and fibre.
Though non-vegetarian sources contain huge amounts of protein in terms of quantity and quality, they have both the IAA and DAA, they are also usually high in fat and lack fibre.
Eating all forms of protein promotes good health. Prefer fish and eggs, which are better than chicken; fish is one of the richest sources of omega 3 fatty acids. But remember: all the non-vegetarian protein options are tough on your body and hard to digest. Soy is great. Excessive consumption of soy can increase estrogen levels. If you like your soy, eat one soy product a day but not more.
Most of the vegetarians rely upon almost entirely on soy for their protein intake. It is always good to consume protein from a variety of sources, because each source consists of different kinds of amino acid content. Vegetarians should always eat different combinations of food to gain protein, since vegetarian sources have limited amino acids. Most important in protein is the amino acid content, especially the IAA content. There are eight IAAs and we should have all of these IAAs in our main meals. This is easy for non-vegetarians.