Shreya Gupta, a 34-year-old software engineer living in Delhi, often felt fatigued. When she consulted a clinical dietitian regarding hair fall and muscle weakness, it was revealed that her diet lacked sufficient protein. Like Shreya, millions of vegetarians in the country face the dilemma of how to nourish their bodies adequately without consuming non-vegetarian foods. 'The FreeLance' conducted an on-the-ground investigation into this critical health issue and held an exclusive discussion with senior clinical dietitian and founder of 'OneDietToday', Dr. Anu Agarwal.
Why is Protein Essential for the Body and What Are Its 10 Key Functions?
Dr. Anu Agarwal explains that our bodies contain billions of cells that require protein to function properly. It does not just build muscles; it performs numerous other vital tasks. According to our on-the-ground report, the 10 major functions of protein in the body are:
- Playing a primary role in building and maintaining muscle mass.
- Repairing damaged tissues in the body.
- Ensuring smooth production of hormones and enzymes.
- Strengthening the immune system.
- Transporting oxygen to various parts of the body.
- Maintaining the health of skin, hair, and nails.
- Helping wounds heal faster.
- Acting as an alternative source of energy.
- Maintaining fluid balance within the body.
- Working as a signaling messenger between cells.
10 Best Protein Sources for Vegetarians and the Ideal 60-Gram Plate
The question often arises whether vegetarians always suffer from protein deficiency. Answering this, Dr. Agarwal clarifies that if your diet is balanced, vegetarians can easily meet their daily requirements. According to ICMR and NIN standards, a healthy adult needs 0.83 grams of protein per kilogram of body weight. For a 60 kg person, this means roughly 50 to 60 grams of protein daily. Lentils, soybeans, paneer, milk, peas, chickpeas, and nuts are excellent protein sources for vegetarians. By including a protein source in every meal—such as sprouts in the morning, lentils and paneer at lunch, and soy products at night—one can easily get 60-70 grams of protein daily without any protein powder or supplements, helping prevent sarcopenia as we age.
