Daijiworld Media Network – Mumbai

Mumbai, Aug 2: Eating enough protein is important, but relying on the same protein source every day may mean missing out on a wide range of essential nutrients, according to manifestation and health coach Nipa Asharam.

Asharam recommends rotating protein-rich foods such as quinoa, pistachios, dahi, dal with rice, hemp seed protein, tofu and eggs throughout the week to ensure a better intake of amino acids, vitamins, minerals and healthy fats.

"Every protein source comes with a different amino acid and nutrient profile," she said in an Instagram post, adding that consuming a variety of proteins helps bridge nutritional gaps that a single food cannot.

Among her recommendations, quinoa stands out as a complete plant protein containing all nine essential amino acids, while also providing fibre, magnesium, iron and zinc. Pistachios offer protein along with vitamin B6, potassium, lutein and zeaxanthin, nutrients that support energy metabolism, heart health and eye function.

Dahi not only supplies protein but also contains probiotics, calcium and vitamin B12. According to Asharam, the fermentation process improves nutrient absorption and supports gut health and immunity.

She also highlighted the traditional combination of dal and rice, explaining that the two foods complement each other's amino acid profiles to provide complete protein while delivering fibre, folate and carbohydrates.

For those seeking plant-based alternatives, hemp seed protein provides complete protein along with omega-3 and omega-6 fatty acids, magnesium, iron and zinc. Tofu, another complete protein, contains isoflavones that may support heart and bone health, besides offering calcium, iron and manganese.

Eggs remain one of the most nutrient-dense protein sources, Asharam said, recommending them as a daily staple for those who consume them. They provide highly bioavailable protein, vitamin D and choline, a nutrient important for brain and liver function. She also advised against discarding the yolk, as it contains most of the egg's nutrients.

To make protein intake more balanced, Asharam suggests including dal and rice or roti two to three times a week, tofu or hemp seed protein once or twice, dahi two to three times, replacing rice with quinoa occasionally, eating a handful of pistachios as a snack and, where suitable, consuming eggs daily.

According to the health coach, rotating protein sources is not simply about increasing variety but about ensuring the body receives a broader range of nutrients that support overall health.