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FROM AWARD-WINNING AUTHOR DR GOVIND SHUKLA, NUTRITION EXPERT

Govind Shukla, Specializes in Pharmacology, Toxicology, Nutraceuticals & Herbal Drugs has published More than 50 research papers in National & International Journals. He is also a reviewer of International Journal of Pharmacology & pharmacotherapeutics, Chief editor of IJPNR Journal & Freelance Medical Writer for Different publication Groups including Lambert Academic Publishing Saarbrucken, Germany.

How To Increase Your Protein Intake And Improve Muscle Health

A recent study has revealed that more than 70 per cent of Indian adults has poor muscle health characterised by lower mass and body protein content. Consuming an adequate amount of protein not only helps to maintain and lose weight but also promotes the smooth functioning of enzymes and hormones as well as a proper cellular and muscular health. It’s also vital to choose our protein wisely because of the type of protein we take plays a role in our overall health. For instance, eating large quantities of processed meat have been linked to an increased risk of several conditions, such as type 2 diabetes, cardiovascular disease, and colorectal cancer. Hence, we must opt for healthier protein food sources. The healthier ways to eat more protein are:

Poultry: Chicken is a good source of protein.

Fish: Although chicken contains more protein than fish per serving fish. Seafood offers heart-healthy omega-3 fatty acids also.

Whole grains: Whole grains contain various essential nutrients, including protein, fibre, iron, and a variety of phytochemicals that will improve our health. A slice of whole wheat bread can give 3 grams of protein apart from the valuable fibre.

Nuts: High in several nutrients, nuts can boost the protein content of a meal or snack. They are high in magnesium, fibre and heart-healthy monounsaturated fats.

Beans: Beans contain more protein than any other vegetable protein. In addition, they’re packed with fibre that helps us to feel full and satiated for longer hours.

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