In case you are even roughly into exercising or have a gym junkie friend, you'd know that proteins play an important role in bodily well-being. The brief process – the body breaks down proteins into amino acids, which are building blocks of the body. The amino acids in the digestive tract then synthesize the hormones and help organs function properly. Apart from that, damaged cells are repaired and new ones are generated.

Health experts believe that for adults 0.8 g/kg/day protein is the necessary amount. But these requirements are those mentioned to avoid deficiencies, not a healthy lifestyle. Ideally, for a healthy lifestyle, 10-35% of the calories in your diet should come from proteins.  So before you fret about how to go about achieving this objective, we'll give you 9 protein sources you need to know.

Meat

It is loved worldwide and is eaten with aplomb. Meat is a great source of protein and provides 25 grams in three ounce serving. Apart from this, the B-complex vitamin in meat helps boost the metabolic process to provide you the required energy. Red meat and beef are rich sources of zinc. But lean proteins like poultry are best to keep the calories in check.

Seafood

This is another great source of protein. The likes of salmon, tuna fish provide about 20 grams of protein per 3 ounce of serving. Also shrimp, trout, and tilapia also do a great job of providing proteins. So make sure you make fish diet part of your week.

Also read: Interesting Egg Recipes That Every Egg Lover Must Try

Eggs

We all have heard of the tagline "Sunday ho ya Monday, roz khao ande" (Have an egg daily, whether it is a Sunday or a Monday). The tagline made a lot of impact and for good. One egg contains 6 grams of protein, majority of it coming from the white part. So boil it right away and munch on it to get your daily dose of proteins.

Yogurt

Yogurt is another amazing source of protein. On the numerical front, it packs a lot of punch. One cup of yogurt consists around 11 grams of protein. So, all the vegans out there need not worry. The Greek variety of yogurt is even more effective and consists twice the amount of protein.

Milk

Milk is considered as the complete food. So all those dairy lovers can sit back and breathe easy as their necessary protein intake is taken care of. But just put things into perspective, we'll give out the details to see how milk measures up:

• Skim dairy milk= 8 grams
• Plain soy milk= 6 grams
• Plain almond milk= 1 gram
• Rice milk= 1 gram

Also read: Fresh Milk Versus Powdered Milk

Soy

Plant proteins are a vital aspect for wholesome growth. Even meat eaters should include them in their diet. Maintaining variety helps keep a balanced intake. Meat eaters get all the 9 types of amino acids on offer, but the same isn't true for vegans. In order to fulfil this, they need to add a variety of vegan foodstuffs to their diet to get the desired amount. Soy does a great job in meeting the requirement.

Nuts

We all have munched on our favourite nuts once in a while. Turns out it is not that bad a habit (provided it is within limits). They provide 3-6 grams of protein and antioxidants, as well as healthy fats to go with it. So, do take your daily dose preferably one ounce per day.

Beans

Sure beans are high on fibre, but one should never ignore the protein content that they provide. One cup serving of black and pinto beans offer 12 grams of protein. The Garbanzo beans provide 16 grams, while lentils provide 17 grams.

Whole grains

Generally looked at as carbohydrate source, grains can also chip in with little amounts of proteins. Trying out whole grains can help you complete the protein circle.

Also read: Beware Of Healthy Foods That Contain Hidden Calories!

Now that you know the variety on offer, mix and match with glee and get the daily dose of proteins in your system for a healthy life.