How to boost your immunity with Protein?
Protein – the one nutrient that gym goers love and are always willing to consume. And the nutrient that needs no introduction but is a macronutrient that is essential for your diet.
Most of the immune mechanisms depend on production of active protein compounds or cell replication. Immunoglobulin, or antibodies are formed with the help of proteins which helps in fighting against infections. Immune system function decreases in protein deficiency.
There are hundreds of sources for you to fulfill your protein gap – from various supplements to protein bars – you can get your protein nutrition. There are a range of high protein snacks and diets like the ‘Atkins diet’ that focus on helping you increase your protein intake.
But why the hype about protein and what are the benefits for your body?
Along with carbohydrates and fats, proteins play an important role in our body and help boost your immunity. Proteins are made from building blocks and these are blocks that can be broken and rearranged in different ways.
Most of the important areas of our body, namely- muscles, skin, organs, tissues and bones consist of proteins and amino acids. When we consume protein, it is broken down by our body into separate amino acids during digestion. Our body then makes use of these broken down amino acids to make new protein where required. But not consuming enough protein will lead the body to grab it from the existing protein in your body. This will eventually lead to muscle breakdown over a long period of time.
Here are the benefits protein will bring your body:
- Boosts your immune system – Protein plays the most important role in your body. Along with building and repairing tissue, it also helps to fight off bacterial and viral infections. Our body’s immune system powerhouses like the antibodies and immune system cells rely on protein to remain healthy. However, a lack of protein in the body leads to a weaker immunity, fatigue and weakness symptoms.
- Protein for kids – As important as protein is for adults, kids too require the right amount of protein to grow well. The requirement of protein in children is dependent on the age of the child. However, the added benefits in children is that of an immunity booster, improved energy levels and improved levels of hemoglobin. However, when the body lacks carbohydrates, it looks towards proteins to convert it to energy. As protein contributes heavily to your child’s growth and development, it is necessary to ensure that your child gets sufficient high protein snacks in their diet. Threptin protein biscuits are a protein gap filler for your child’s nutrition.
- Builds muscle mass and strength – As is well known, protein is the building block of your muscles and promotes muscle growth. However, one has to ensure that you do not exceed the recommended amount of protein in your diet. As adults age, it becomes more crucial to maintain the right diet and exercise regularly because muscle loss is inevitable. To maintain muscle mass, an adequate amount of protein is necessary for the body. And high protein snacks such as Threptin protein diskettes are an added nutrition value to your diet.
How much protein is enough for our bodies?
A common myth says that consuming more protein helps build more muscle. But is that true? While consumption of high protein food for weight loss aids in muscle building, the only way to build muscle is with the help of exercising.
The Recommended Dietary Allowance (RDA) as suggested by the ICMR for Indians is 0.8 to 1 gm per kg of body weight, per day (Source) which is enough to meet the necessary nutritional requirements of the body. The protein requirements for infants, growing children, pregnant women and people suffering from various illnesses only increases because the body needs higher amounts of protein to sustain the added need of proteins.
However, it is nearly impossible to get the required amount of protein only from food sources. Healthy protein snacks and protein biscuits like Threptin protein diskettes help boost your immunity, fulfill your body’s protein gap and can also be consumed 3 to 5 times a day.
Why is casein protein important for the body?
Threptin diskettes are made with casein proteins. Casein is the major protein in milk and it constitutes approximately 80% of the proteins and is the principal source of amino acids. The Immune system can also use amino acids as a fuel either directly, or by their conversion to other amino acids.Amino acids have an important role in regulation of the body’s immune response. Deficiencies in certain amino acids can result in decreased immune function and a greater chance of developing serious infections. Casein proteins and its fragments regulate the immune response and function as antiviral and immune regulatory factors. Casein phosphopeptides can be used as an immune stimulator to enhance mucosal immunity and host defense. K-casein and α-lactalbumin are used in immunotherapy of human immunodeficiency virus infection.
Sources of protein
India is largely a vegetarian country but proteins are available in both non vegetarian and vegetarian foods. It is imperative to make the right choice while planning your diet. Here awesome proteins that could be included in your diet:
- Chickpeas (chhole chana)
These yummy vegetarian pulses are high protein snacks or meals and can be consumed in any form – as a salad in the form of boiled chana or as a yummy hummus sauce with pita bread or boiled eggs.
Protein in channa – 7.3 gm per 1/2 cup serving
- Kidney beans (Rajma)
Kidney beans or rajma and chawal are a favourite cuisine in the Northern part of Indian and across a few other parts of India. This yummy food comes packed with protein, carbohydrates and fiber. It can be again consumed as a salad, a yummy indian curry or perhaps as a part of your mexican food.
Protein in rajma – 7.5 gm per 1/2 cup serving
- Cottage cheese (paneer)
The Indian substitute to cheese, paneer is high in casein protein and is a slow digesting form of protein. Other than protein, paneer also provides you with good amounts of calcium and helps keep you full for longer. Use it in salads or a healthy palak-paneer sabji to get benefits of protein.
Protein in paneer – 14 gm per 1/2 cup serving
- Healthy Nuts
Nuts are one of the healthiest forms of proteins. These can be consumed any time during the day and even post workout. Fill a portion of your child’s tiffin box with nuts – walnuts, peanuts, pistachios or almonds and it will add to their protein intake.
- Egg Whites
Cooked egg whites provide a very rich source of protein. Egg whites work well as a breakfast meal or even post a workout session. Use it as a salad dressing or in the form of an egg white omelette to enjoy the flavours. A whole egg contains 6 gms of protein.
- Chicken breast
A chicken breast cooked without skin contains approximately 54 grams of protein. For those who relish non-veg, chicken can be consumed in the form of a salad or grilled. Even other parts of the chicken like thighs consume sufficient amounts of protein.
But the question arises whether one person can consume so much protein during a period of 24 hours. While it may not be possible to eat so much food, high protein biscuits and high protein snacks like Threptin protein diskettes can help fulfill your protein gap. Four to five protein diskettes can be consumed 3 to 5 times a day for better effectiveness.
Healthy protein snacks and a healthy protein diet are necessary for the right growth of your family and to boost your immunity. Your protein needs can be fulfilled from both plant and animal sources. However, adding protein supplements to your diet like Threptin’s protein diskettes can help you boost your immunity and fulfill your body’s protein requirements.