You might have heard it many times that you should consume high protein sources food which has the potential of providing a good amount of protein in comparison to fats and carbohydrates as protein are the vital part of the body which are building blocks of organs, muscles, skin, hormones and pretty much everything that matters in your body. Even a diet high in protein also lowers blood pressure, fights diabetes and more. With this blog, we will introduce you the protein sources which helps an individual to live a healthy lifestyle.
Although there are no parameters for the consumption of protein on daily basis it is recommended to consume 46 grams of protein for women and 56 grams for men.
Here is a list of 10 delicious foods that are high in protein:
Eggs have proved to be healthiest and most notorious foods when it comes to protein sources as they are not just loaded with good amount of proteins but also with healthy fats, eye-protecting antioxidants, vitamins, minerals, and brain nutrients that most people don’t get enough of.
Whole eggs are high in protein, but egg whites are almost pure protein. If the size of egg is quite large then it can provide you 6 grams of protein, with 78 calories.
Although most people think Oats are just a good source of fiber, most of them fail to understand that oats are also a good protein sources as it comes among the healthiest grains on the planet.
They fail to understand that they are loaded with protein, magnesium, manganese, thiamin (vitamin B1) and several other nutrients. The fair amount of protein content is 15% of calories. With 303 calories, Oats ( Half cup) has 13 grams of protein.
3. CHICKEN BREAST
If you are a non-vegetarian then Chicken breast is by far one of the best protein sources option that you have to add in your diet to have good amount of protein. It is not only good in tastes but easy to cook.
Moreover, Boiled chicken contains more protein than the fried or grilled one as after coming contact with heat, some of the protein content may loss. There is 53 grams of protein with only 284 calories f you consume 1 roasted chicken breast.
4. WHEY PROTEIN
Nowadays, most of the people don’t get enough time to take care of their health and consume what body requires for performing day-to-day tasks. That is why consuming Whey protein each day helps you to reach the protein goal required by a human body
Just add 1-2 scoop of whey protein powder in water or milk and mix it thoroughly. The content of protein varies between brands. It Can go over 90% of calories, with 20-50 grams of protein per serving.
High in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients, Lentils are must added legume in your lunch or dinner.
Lentils are among the world’s best protein sources of plant-based protein, and are an excellent food for vegetarians and vegans Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.
You might have heard thousands of times that one should drink at least one glass of Milk each day as it is highly nutritious. But a huge percentage of the world’s population is intolerant to it.
However, if you are not come into intolerant category milk can be an excellent source of high-quality protein.
Every single nutrient needed by the human body given by milk can provide several impressive health benefits. Not just high i protein it contain excellent amount of calcium, phosphorus and riboflavin (vitamin B2). 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.
7. COLLAGEN PEPTIDE
Collagen is a naturally occurring protein in our body which starts declining after a certain age and due to this people generally suffer from joints pain, wrinkly skin, weak nails, teeth & hair etc.
So, adding just 10g of Collagen peptide in your favorite drinks or foods helps your body to remain healthy and fit for life.
8. PUMPKIN SEEDS
It is a well-known thing that Pumpkins contain edible seeds called pumpkin seeds but most of us are not aware of the fact that they are incredibly high in many nutrients, including iron, magnesium and zinc.
The Protein content: 14% of calories. 1 ounce (28 g) has 5 grams of protein, with 125 calories.
Tofu is a complete source of protein and provides all the essential amino acids. 85 grams of tofu provide 7 grams of protein which pretty good amount & also fortified with nutrients like calcium, iron and Vitamin B12.
The super likable thing about tofu is that you can add tofu in just about anything, like stir-fries, pasta, pizza, soups and salads.
Yogurt, especially Greek Yogurt, contains double the protein than regular yogurt, not only an excellent source of protein but is also rich in calcium. It is filling, thick and less sweet than most yogurts. Greek yogurt is extremely low in calories.
Yogurt can be digested easily and is perfect for a healthy evening snack which makes it good protein source. If you are snacking on flavored yogurts then it might not be a good idea as they contain high levels of carbohydrates.
Even though you have a very busy schedule and don’t get time to give much attention to your health, always remember to add little protein in what you eat whole day.