Protein is considered to play an important role in keeping the body healthy and developing muscles. Its deficiency can not only make you thin and weak, but it can also cause problems for hair and skin. This is why health experts recommend all people get an adequate amount of protein from their daily diet. But it is important to keep in mind that as much as we need protein, its excess can be equally problematic.

Health experts say protein is an important part of a healthy diet. Proteins are made of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and make hormones and enzymes. That means its deficiency can affect the structure of the body.

How much protein is required daily?
How much protein do you need? This has been a big question. Researchers say, 10 to 35% of your calories should come from protein. Experts say, 0.8 grams of protein is necessary per kilogram of body weight. That means if your weight is 75 kg then you need to take 60 grams of protein.

This nutrient can be easily supplied through diet. Let us know what things you should consume to get an average of 60 grams of protein.

26 grams of protein from eggs
Health experts say, eating eggs can be very beneficial for you to get protein, it is a good source of protein. Egg white is considered pure protein. Whole eggs, including the yolk, can provide many nutrients, including vitamins, minerals, antioxidants, and healthy fats.

About 13 grams of protein can be obtained from 100 grams of egg. 2 eggs usually weigh 100 grams. That means if you eat 4 eggs daily, you can get 26 grams of protein.

22 grams of protein from almonds
Almonds are also rich in protein. Along with protein, it is also rich in essential nutrients like fiber, vitamin E, manganese, and magnesium. They also contain quantities of other plant-based nutrients. Eating almonds can benefit your health in many ways, it is also helpful in reducing bad cholesterol and blood pressure.


About 22 grams of protein can be obtained from 100 grams of almonds.

You can get 30-35 grams of protein from milk
Dairy products are considered a storehouse of nutrients. Milk is called a complete food because it is rich in many types of vitamins, proteins, and nutrients. Milk is also a good source of high-quality protein. It also contains high amounts of vitamins and minerals such as calcium, phosphorus, and riboflavin (vitamin B2).

Health experts say that by consuming one liter of milk, one can get 30-35 grams of protein. People of all ages need to make milk a part of their diet.
​(PC: iSTOCK)