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Protein is the building block of cells and the human body, and rightly so. This nutrient is among the most important in your diet, that plays a key role in the creation and maintenance of every cell in your body. Protein also fuels the cells and muscles and provides energy.
And so, celebrity nutritionist Rujuta Diwekar emphasizes eating ample protein daily in your diet to keep you healthy, fit and maintained. Made of amino acids – protein is a macronutrient – meaning that you need relatively large amounts of it to stay healthy. According to Rujuta, there are several natural food sources that can provide you with the required amount of these amino acids.
Essential natural sources of protein to eat daily
Legumes Related News | 
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Most Indian homes consume legumes like beans and sprouts at least once a day. But according to Rujuta just having them without balancing with carbohydrates like roti will not be effective. Have a cup of lobia, rajma, chana, or your favourite legume daily as the nutritional powerhouses offer a wealth of protein along with other nutrients.
Dals
Dals are also frequent on every Indian plate, but apart from just boiling and tempering, there are many other ways you can make it tasty and healthy. Rujuta says, instead of having it as a curry, you can use them to make rotis, paratha, or even salads. Many people use dals to make dosas – which are healthy and energy-filled breakfasts.
Nuts
You don't need a special occasion to eat nuts. According to Rujuta, you must include almonds and walnuts to be eaten as snacks. Tweak them to roast and add spices if you do not like eating nuts bland.
Milk products Related News | 
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Milk and milk products are packed with protein and calcium. Along with that, cheese, cream, butter, and yogurt are also a powerhouse of protein with all nine essential amino acids.
Rujuta says milk provides approximately 1 gram of protein in each fluid ounce – which is 30 mL, or 8.14 grams in each cup. Along with prerequisites like whey and casein protein, milk and milk products have good digestibility and promote lower blood pressure levels. Whey protein is also excellent for growing and maintaining muscles – and so is a popular supplement among athletes and bodybuilders.
Eggs
A single egg has around 5.2 to 7.5 grams of protein depending on its size. Rujuta recommends eating an egg daily to help maintain a strong and healthy body. It also helps in the growth and repair of all body cells and tissues, which even in adults are being broken down and re-built every day. At a cellular level, protein regulates metabolism and important systems like immune function.