Protein is an important macronutrient made of smaller building blocks known as amino acids. Amino acids are essential for repairing muscles post work-out, boosts immunity, and supports communication between cells.
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Protein plays crucial role in enhancing brain health as several chemical reactions in the brain rely on amino acids. Proteins like hemoglobin transports oxygen as others supplies essential vitamins, fats, and minerals in the blood. As the scorching summer months have already kickstarted it has become essential to focus on the adequate intake of protein.
Protein is a vital micronutrient that can build, repair, and helps maintain body tissues like bones, skin, hair, and muscles. It functions as an essential enzyme that allows chemical reactions and supports digestion. It Is the primary component of muscle tissue, hair, skin, and bones. Protein helps in repairing tissues post illnesses or injuries and builds new cells. It is especially more important for children, teenagers, and pregnant women as it support growth and development.
Regular intake of protein-rich diet can provide numerous health benefits like better muscle mass, increased bone density, weight loss management, improved focus and concentration. Protein is an important macronutrient made of smaller building blocks known as amino acids. Amino acids are essential for repairing muscles post work-out, boosts immunity, and supports communication between cells. Protein plays crucial role in enhancing brain health as several chemical reactions in the brain rely on amino acids.
According to a study featured in National Library of Medicine, “Protein undernutrition results in stunting, anemia, physical weakness, edema, vascular dysfunction, and impaired immunity. Chronic high protein intake (>2 g per kg BW per day for adults) may result in digestive, renal, and vascular abnormalities and should be avoided.” 1
The Recommended Dietary Allowance of protein for a healthy adult with minimal physical activity is currently 0.8 g protein per kg body weight (BW) per day, added the study.
During Summers, heavy and oily foods can cause discomfort and therefore, it is significant to select lighter and easy-to-digest protein sources. The correct foods can help you remain hydrated, energized, and healthy even during hotter months of the years. Below are some of the best sources of protein that you may include during summer months:
1. Greek Yogurt: It can provide an array of health benefits as a result of its rich protein, selenium, vitamin B12, calcium, and probiotic content. It is a good source of several nutrients that build muscles, help you feel full for longer, and support weight loss by controlling appetite. As it is an excellent source of calcium, protein, and phosphorous, Greek yogurt supports strong bones and prevents osteoporosis. Probiotics in the food can enhance digestion, gut health, reduce bloating and inflammation. As it contains potassium, it can help in managing blood pressure by counteracting sodium.
Leading dietitian Shweta J Panchal took to her Instagram account to share several concepts pertaining to Greek yogurt. She said, “Greek yogurt has more proteins compared to your normal curd, normal curd has more fats compared to Greek yogurt, and Greek yogurt is produced in a controlled environment implying you can control which bacteria should be going into it, and you can add fortified vitamins and minerals in Greek yogurt that makes it all the more nourishing.” 2
2. Buttermilk: It is lighter version of curd and an ideal way to remain hydrated during hotter months. It can offer moderate amount of proteins along with crucial electrolytes. You may add mint or cumin to boost taste and digestive benefits. It is perfect for hotter months when you desire something light and refreshing.
3. Eggs: Eggs contain antioxidants like lutein and zeaxanthin than can protect your eye health and enhance immunity. They are a rich source of vitamin D, B12, and selenium. They help in protecting your bone health and heart health when consumed in moderation. Eggs provide important vitamins like as vitamin A, D, B12, B5, and antioxidants lutein and zeaxanthin that can protect your eyesight and improve immunity. Boiled eggs are best for summers as they are easy to digest.
4. Fish & Seafood: It is ideal to include fatty fish to your diet such as salmon, tuna, mackerel, and sardine. Fatty fish offer essential amino acids and omega-3 fatty acids. These healthy fats are necessary for maintaining cell structure and decrease inflammation. Grilled and steamed preparation should be preferred during summers as they remain light compared to fried foods.
5. Sattu: It is a protein rich superfood. It is made by roasting and grinding Bengal gram, also known as chana, other healthy pulses, and cereals. Sattu is a beneficial diet for supporting weight loss and boosting satiety. Sattu drink in summers can help you stay hydrated and full for hours. It is beneficial for improving digestion, regulating blood sugar, and controlling unnecessary snacking. Sattu is a rich source of plant protein, fibre, and minerals.
6. Lentils & Sprouts: You can opt for light lentils such as moong dal and masoor dal during summers as they are easier to digest. Sprouts made from moong dal are rich in protein, vitamins, and minerals. They can be consumed in the form of salads. Sprouting can boost the nutrient absorption and improve their health benefits. They are highly nutritious and nutrient-dense foods. Sprouts are packed with fibre, vitamin C, and vitamin K. They help manage weight and provide a lasting feeling of fullness.
FAQs
What are the benefits of consuming Greek yogurt as a protein source in summer?
Greek yogurt is rich in protein, calcium, selenium, vitamin B12, and probiotics, which help build muscles, support bone health, improve digestion, and control appetite. Its probiotic content reduces bloating and inflammation and enhances gut health, making it an excellent light protein option for summer.
How does protein intake during summer impact hydration and digestion?
Consuming lighter and easily digestible protein sources like buttermilk, sattu, and lentils helps maintain hydration and improves digestion during summer. These foods provide essential proteins along with electrolytes and fiber, reducing discomfort caused by heavy or oily meals in hot weather.
What is the recommended daily protein intake for adults according to the article?
The article cites that a healthy adult with minimal physical activity should consume around 0.8 grams of protein per kilogram of body weight per day. Excessive intake above 2 grams per kg per day may cause digestive, renal, or vascular issues.
How do eggs compare as a summer protein source, and what are their key nutrients?
Eggs are a moderate protein source rich in vitamins A, D, B12, B5, selenium, and antioxidants like lutein and zeaxanthin. They support eye health, immunity, bone, and heart health. Boiled eggs are particularly recommended in summer due to ease of digestion and moderate nutrient content.
Why are fatty fish recommended during summer and what preparation methods are best?
Fatty fish like salmon and mackerel offer essential amino acids and omega-3 fatty acids that reduce inflammation and support cell health. Grilled or steamed preparations are preferred in summer to keep meals light and avoid discomfort associated with fried foods.
National Library of Medicine|Dietary protein intake and human health
Dietitian Shweta J Panchal via Instagram| Dahi Vs Yogurt
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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