Our body regularly needs nutrients like vitamins, minerals, proteins, fiber, carbohydrates, etc., for carrying out various functions in the body. All these nutrients can be obtained either from plant or animal sources or both. Among the rest, proteins are one of the most important compounds required by the human body as they aid in building cells and tissues. They help in repairing the tissues in the body. If the body lacks in carbohydrates and fats, it uses proteins for energy production. They are also essential for building muscle mass, and hence, a high protein diet is recommended for those thinking of building body or muscles. Proteins can be obtained from both, plant as well as animal sources. Fruits and Vegetables with High Protein Although, non-vegetarian foods (meat, chicken, and fish) are considered as rich sources of proteins, there are several protein-rich fruits, nuts, and vegetables that can be included in the diet for vegetarians. It should be noted that vegetables, pulses, and beans contain higher amounts of proteins as compared to fruits. Fruits

• Avocado
• Bananas
• Apples
• Apricots
• Blueberries
• Cherries
• Grapefruit
• Peaches
• Pineapples

Vegetables

• Asparagus
• Broccoli
• Beets
• Black-eyed peas
• Cabbages
• Cauliflower
• Celery
• Carrots
• Cucumbers
• Green beans
• Garlic
• Lettuce
• Mushrooms
• Onions
• Parsley
• Potatoes
• Spinach
• Sweet potatoes
• Tomatoes

Protein Intake It is essential to include protein in the diet regularly in order to prevent deficiency diseases like kwashiorkor and malnutrition. As it is essential for proper growth and development of the body, one should include the aforementioned fruits and vegetables in the diet. On a daily basis, children require 10-12 ounces protein servings, older people require 10-12 ounces, while adults require 20-22 ounces. This can be easily fulfilled by having a balanced diet. Foodstuff like noodles, spaghetti, whole wheat bread, macaroni, walnuts, raisins, etc., also contain good amounts of proteins. Apart from the diet, there are several protein supplements available in the market that can help in fulfilling the daily requirement. However, one should note that these supplements should be taken only under doctor's supervision. In most of the cases, supplements are meant to treat severe protein deficiencies, and hence, are not recommended for all. People suffering from chronic disorders and pregnant women should be specially careful while consuming any supplements. As it is, proteins can be obtained from natural sources. Therefore, in most of the cases, there is hardly any need to go for the supplements. Although these foods contain high amounts of proteins, they should not be consumed in excess. As a concluding note, one should remember that all the essential nutrients and proteins can be obtained simply by having a balanced and nutritious diet every day. Take care!