Importance of having protein rich diet


Protein is very essential for the growth of the body, to repair damaged tissue, maintaining body functions and also mainly for the immunity system to protect you. Proteins are antibodies that kill bacteria, viruses, and fungi that enter the body.  They need to produce hormones that need to the function of the body. Almost all the enzymes used to digest foods are produced from them. They also help to transport various substances and compounds through the blood. As an example, Hemoglobin is a protein that transports oxygen from the lungs to other cells. Therefore it is very important to take a necessary amount of protein from foods daily.

Foods rich in protein

  • Fish
  • Dried fish
  • Meat
  • Egg
  • Milk and dairy foods
  • Dhal, Chickpeas, Cowpea, Cashew nuts, peanuts, and other winged nuts
  • Beans, Ma, Dambala, Soya varieties such as spikes (Legumes)

It is better to have one or more above mentioned foods to full fill your daily need of protein.


As more than 50% of the whole world is covered with sea eating fish in our meals is a usual habit. Fish, dried fish, and sprats have high-quality protein.  Fish is rich in unsaturated fat and it is body friendly fat. Because of that eating fish can reduce blood cholesterol levels.

Omega-3-fatty acids, found in fish oil, are essential for your body’s survival, nerve and brain development. Essential fatty acids and other vital nutrients are in the head of the fish. Therefore to have them practice to cook with the whole fish after washing and cleaning well.

Calcium is essential for the growth of teeth and bones in the body. You can have calcium from sprats and fried small fish. It is not bus dried wish with more salt. Better to soak dried fish and dried sprats in warm water for an hour before cooking. Fish is rich in Iodine also. Therefore eating fish regularly can help prevent iodine deficiency ailments.


Egg contains many amino acids that need to the human body. Eggs are a complete protein meal. They contain vitamin B, B12, A, D, E, K, Iron, Calcium, Iodine, Zink and many other nutrients.  People who have heart diseases, high blood pressure, cholesterol, and people who are having the risk of getting that diseases are better to have only the white part of the egg.


Meat contains very high-quality proteins. They can easily absorb the body. Anyway, the meat contains saturated fat and it is not good for the body. Having more meat regularly can increase the risk of getting cancers, heart diseases, strokes and diseases related to cholesterol. Before cooking should remove the skin and oily parts of the meat. It is better to eat limited quantities of meat.

Legume foods

They are the best solution for vegetarians. Such vegetables and grams also contain high-quality protein.  Without having fish egg or meat you can full fill your protein need from these vegetables and grains.

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