Why is Protein rich diet important?
Proteins are the primary structural components of cells and perform a few different duties. It is considered the body’s building block and repair agent. The primary function of the protein consumed in the diet is to build and repair cells, including the muscle cells damaged when exercising to the point of momentary fatigue. Protein is also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. The suggested intake of protein is decided at 0.8 gm per kg of body weight. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most muscle formation or muscle repair happens, and timely protein consumption of foods with protein for kids enables that. (Easy ways to add protein to kid’s diet )
Protein rich diet helps in:
- Higher energy
- Weight loss
- Building muscles
- Sharper brain and focus
Daily recommended intake of protein is 50g on an average.
Protein intake can be calculated individually by multiplying 0.8 * body weight in kg
How to get 9g of instant Protein?
Just grab a handful of roasted or soaked nuts to get 9g of instant protein.
Peanuts: Technically a legume, this nut is widely and easily available and affordable too. It is one of the most dense foods with protein for kids. Just a handful of peanuts can give 9 g of protein to the body. In addition, it is full of over 30 nutrients and hence one of the best foods for children’s growth. (What are the other benefits of peanuts?)
Almonds: The second best contender in the category with 8g of protein in just a handful of nuts is also one of the best foods for children’s growth. An expensive yet easily available source of high nutrition carries highest fiber in this nut category. (What are the other benefits of almonds?)
Pistachios: A seed of a pistachio tree, this perceived nut offers 7g protein in just a handful and best to use as foods with protein for kids. Protein accounts for approximately 21 percent of the total weight of the nut, making it a good source for vegetarians and vegans. It is one of the best nuts to consume in a large quantity since its low in calories yet loaded with good fat. (What are the other benefits of pistachios?)
Cashew: It is also among the best foods for children’s growth. A favorite of many, this nut has 6g of protein in just a handful. It is a quick source of high quality carbohydrates for kids with a variety of health benefits. (What are the other benefits of cashews?)
Walnut: Despite being a little less in protein at 5g per handful, this wonder nut is loaded with good fats which are vital for the brain. (What are the other benefits of walnuts?)
Hazelnut: Similar to walnut in its nutrition profile, this nut also has 5g of protein per handful. Preferred by kids in chocolates and spreads, this nut is a nutritious snack with lots of essential fat.
Recipe of Nuts and Seeds Sweet with dates and hidden herbs
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