Protein is essential for the growth and better functioning of the body. Protein is needed to keep every part of the body healthy. Due to its deficiency, you can become vulnerable to fatigue, weakness, and illness. Because the human body does not manufacture protein, it is taken from food and drink. There is a risk of weakness, loss of muscle mass, weakening of the immune system and weakening of the respiratory system, and even death due to lack of protein.

How much protein is needed in a day? The National Academy of Medicine recommends that adults get at least 0.8 grams of protein for every kilogram of body weight daily or just over 7 grams of protein for every 20 pounds of body weight. This means that a 140-pound person should get about 50 grams of protein daily and a 200-pound person should get about 70 grams of protein.

How to meet protein deficiency? It is often believed that the highest protein is found in chicken, eggs or other types of meat. This is true to a large extent, but a large amount of protein is found in some leafy vegetables eaten daily. If you are a vegetarian, you don't have to worry about protein.

Protein Rich Diet List - Alfalfa Sprouts
According to the US Department of Agriculture (USDA), alfalfa sprouts are very low in calories but rich in nutrients. One cup (33 grams) of alfalfa sprouts contains 1.3 grams of protein. 100 grams of alfalfa sprouts contain 4 grams of protein and 23 calories. Apart from this, this vegetable is a good source of vitamins, folate, iron, magnesium, phosphorus, zinc, copper, and vitamin C.

How to meet the deficiency of protein - eat spinach
Spinach is one of the most nutrient-rich green leafy vegetables. One cup (25 grams) of raw spinach contains 0.7 grams of protein. 100 grams of spinach contains 2.9 grams of protein and 23 calories. 50% of its calories are protein. Spinach protein contains all the essential amino acids. One cup of spinach contains 121 mcg of vitamin K, which is slightly more than 100% of a person's daily needs.

What should be eaten for protein - Chinese cabbage
Chinese cabbage is low in calories and high in protein. Cabbage contains 1.1 grams of protein in one cup (70 grams). 100 grams of cabbage contains 1.5 grams of protein and 13 calories. Its calories consist of 46% protein. It is a good source of vitamins A, C and K, folate, calcium, and potassium.

Where is the most protein found - Shatavari?
Asparagus is a very popular vegetable with high nutritional value. One cup (134 grams) of asparagus contains 3 grams of protein. There are 2.2 grams and 20 calories in 100 grams of asparagus. Its calories consist of 44% protein. Asparagus is a great source of vitamin K, folate, riboflavin, magnesium, phosphorus, and vitamin A.

What is the best source of protein - Mustard greens
Sarson ka Saag is most commonly eaten in India. One cup (56 grams) of chopped mustard greens contains 1.6 grams of protein. There are 2.9 grams of protein and 27 calories in 100 grams of mustard greens. One cup of mustard greens contains 144 mcg of the vitamin, which is more than 100% of a person's daily needs. It is also a great source of vitamin C, calcium, potassium, and vitamin E.

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