Health Desk. A protein-rich diet is essential for a healthy and strong body. Protein plays a vital role in muscle growth, immunity, and maintaining energy levels. Experts say that including the right amount of protein in your daily diet will keep your body strong and fit. Let’s explore four superfoods that can provide your body with ample protein when eaten daily.

1. Eggs: A Powerhouse of Protein

Eggs are one of the world’s most abundant and readily available sources of protein. Each egg contains approximately 6 grams of protein. They contain all nine essential amino acids, which are essential for muscle recovery and body repair. Eating eggs for breakfast, whether boiled or in an omelet, helps maintain energy throughout the day.

2. Pulses and Peanuts: Vegetarian Protein

Pulses, such as mung beans, lentils, and kidney beans, are a good source of protein and fiber. Peanuts and almonds are also rich in protein. For vegetarians, these superfoods are excellent options for building muscle and filling the stomach. Consuming 1-2 handfuls of nuts or a bowl of lentils daily provides the body with essential nutrition.

3. Chicken and Fish: For Non-Vegetarians

Chicken and fish are the purest sources of protein. 100 grams of chicken contains approximately 25 grams of protein. Fish is rich in protein and omega-3 fatty acids, which are beneficial for the heart and brain. Eating lightly grilled or steamed fish 3–4 times a week helps strengthen muscles and keep energy levels high.

4. Yogurt and Cheese: Calcium and Protein

Yogurt and cheese are not only a good source of protein but also calcium and probiotics. Cheese, in particular, is a great food for building muscle and gaining weight. Eating 100–150 grams of cheese or a bowl of yogurt daily provides the body with a sufficient dose of protein and strengthens bones.