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We all know how important protein is for our body. It is used as a source of energy. The RDA or recommended dietary allowance for protein is set at 0.8 g per kg of your body weight as the minimum required, which you can get from different protein-rich food sources. Our body breaks down the protein received and reuses it in different ways. A diet rich in protein is always recommended as a healthy diet. Every cell in the human body consists of proteins, made up of tiny building blocks called amino acids. We need proteins to make new cells as well as to repair the ones that are damaged.
Protein is good for health as well as it makes one stay full for long. Hence, high-protein foods are also suitable for maintaining a healthy body weight. Let us look at 16 protein-rich foods you can include in your diet to maintain the minimum protein requirement.
Below is the curated list of 16 foods that are good sources of protein –
Almonds are a rich source of several nutrients, including protein, manganese, fiber, vitamin E, and magnesium. These healthful tree nuts provide a high amount of plant-based protein. Regular consumption of almonds benefits health in many ways. They are good for lowering high blood pressure as well as high LDL or bad cholesterol, which are factors causing an increased risk of heart disease. Consuming 28 g of almonds can provide 6 g of protein. Further, pistachios and cashews are other protein-rich nuts.
You will be amazed to know that whole eggs are not just a great source of protein but also an excellent supplier of other nutrients like vitamins, antioxidants, minerals, and healthy fats. As far as egg whites are concerned, they are a pure form of protein. Conversely, whole eggs with the yolk are also a good source of many other nutrients. One large egg of over 50g can supply as much as 6.3 g of protein.
This is another good source that helps in increasing the protein food intake of your body. It also provides numerous other nutrients like minerals such as selenium and zinc and a variety of B vitamins. One-half or around 86 g of chicken breast can supply your body with over 26 g of protein.
Good quality dairy milk has almost every nutrient that is required by our body. One cup of dairy milk is a good source of protein (over 8 grams). Further, it is also a good source of minerals and vitamins such as riboflavin (vitamin B2), calcium, and phosphorus. However, people who cannot tolerate lactose can’t have milk or any other dairy items.
Among the various types of cheese, cottage cheese is regarded as low in calories and fat while high in protein content. This cheese is also a good source of vitamin B12, phosphorus, calcium, riboflavin (vitamin B2), selenium, and more. Consuming one cup of cottage cheese can help you gain 28 g of protein. Other cheese types that are also protein sources are cheddar cheese and mozzarella.
When it comes to plant-based proteins, lentils are a rich source. They make an excellent choice for vegetarians. Further, they are also loaded with other nutrients like manganese, fiber, magnesium, folate, iron, potassium, and copper. Regular consumption of legumes and lentils lowers the risk of heart disease and fatty liver. Consuming 100 g of cooked lentils gives your body over 9 g of protein. Chickpeas and black beans are other legumes rich in protein.
This creamy textured yogurt is again an excellent source of protein. It is also called strained yogurt as it has a very thick consistency. It is a wonderful source of several nutrients like vitamin B12, calcium, selenium, zinc, and vitamin A. Consuming 200g of Greek yogurt can provide over 20 g of protein.
Lean beef is rich in protein along with vitamins B12, vitamin B6, selenium, iron, and zinc. If you consume in moderation, red meat can support your diet to be healthy. High red meat consumption can cause an increased risk of heart disease. It is good to cut on red meat and consume plant-based protein and fish.
Fish provides several essential vitamins and minerals along with rich proteins. It is a good source of iodine, vitamin B12, and selenium. Those who consume a lot of fish are likely to have a low risk of type 2 diabetes and heart disease. Salmon and herring are fishes that contain good amounts of omega-3 fats.
One cup of cooked quinoa can add over 8 g of protein to your diet. Quinoa is rich in copper, fiber, iron, folate, and zinc. It is also high in protein and hence is referred to as a complete protein as it includes nine essential amino acids required by your body.
Protein powder is a handy protein substitute during times when you are in a hurry or not able to prepare food. Protein powders such as whey and pea protein can be mixed with smoothies, yogurt, shakes, etc.
Ezekiel bread is also called flourless and sprouted bread. This bread is made up of many sprouted grains and legumes such as lentils, wheat, millet, barley, spelled or dinkel wheat, and soybeans. Hence, it is different from other breads and is a high source of protein and fiber as compared to white bread.
These are, again, an excellent source of minerals such as phosphorus, iron, zinc, and magnesium. They also contain fiber and plant-based protein. You can add them to your baked food, salads, yogurt, or oatmeal. Also, you can add a handful of these seeds with almonds and dried fruits to consume as a snack.
Turkey breast is another great source of protein and a slight amount of fat and calories. It also has zinc, selenium, and vitamins B6 and B12. You can get over 25g of protein from 85 g of turkey.
Shrimp, scallops, clams, and oysters are some shellfish that are good protein sources. Shellfish also contain healthy fats along with vitamin B12, selenium, zinc, and iron. 85 g of shrimp or clams can add more than 20 g of protein to your diet.
Peanuts are a great ingredient in a high-protein diet. Even peanut butter is loaded with different nutrients, such as folate, vitamin E, and magnesium, along with protein. Consuming them helps one feel full; hence, peanut butter and peanuts are consumed by people as protein-rich food for weight loss. Consuming 2 tbsp of smooth peanut butter can add over 7 g of protein to your diet.
To sum up
As discussed above, eating a good amount of protein is necessary for your health. However, the protein needs of people varies. As per experts, highly active people are likely to consume 1.2 to 2 g of protein per kg of their body weight per day. Luckily, there are many high-protein food items that you can incorporate into your daily diet, including plant-based and animal protein, as mentioned in the protein food list.
Apart from having a protein-rich diet, exercising regularly and staying covered under a comprehensive family floater medical insurance is necessary to keep yourself and your family safe and secure from medical emergencies.
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Lean meats, poultry, fish and seafood, eggs, and dairy products, especially Greek yogurt and cottage cheese, are rich sources of protein.
To get 150 grams of protein per day, you can include high-rich protein food like eggs and egg whites, milk, chicken breast, ground turkey, cottage cheese, protein supplement shakes, peanut butter, etc. We have covered the food items that are the best sources of protein in this post that you can include in your daily diet.
Depending on a person and their body type, a protein intake of 10% to 35% of calories is required from protein. As per the recommended dietary allowance (RDA), an average adult needs 0.8 grams per kilogram of their body weight to prevent a deficit of protein.
Some protein-rich fruits are guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches.
The protein foods list for weight loss includes Black beans, Lima beans, Salmon, Broccoli, Cauliflower, Chinese cabbage, Eggs, and Beef.
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