Best Protein rich foods you must eat
Protein is the most important macronutrient. It’s what fuels your body, keeps you strong and helps build muscle.
Protein is found in meat, fish, eggs, nuts and beans. It’s also found in dairy products like cheese and yogurt. But if you’re trying to lose weight or get healthier, protein is the one thing that needs to be cut back on. That’s because it can increase your risk of heart disease, type 2 diabetes and some cancers.
So how do you know which foods are good sources of protein? Here are our top picks:
1. Beef
Beef is an excellent source of protein because it contains all three essential amino acids—leucine, lysine and methionine—along with other nutrients like vitamin B12 and iron.
You can grill this meat or broil it in a pan for about 20 minutes over medium-high heat until it reaches medium-rare or medium.[2] Try adding some sautéed veggies to make a tasty meal!
2. Chicken
Chicken is another great cheapest source of protein that can be cooked up quickly on the stove top or baked in the oven until cooked through.
In 100 gm of chicken you can get 27 gm of protein.
3. Eggs
Eggs are the best source of protein and are also the cheapest source of protein. Egg are easy
To digest if you are consuming them without yolks, at the same time consuming egg yolk gives more vitamins, nutrients and healthy fats.
Studies found that eggs are a healthy source of protein which helps most people against chronic disease.
4. Almonds
Almonds are rich in essential nutrients like manganese, fiber and vitamin E.
They are also high in plant – based protein.
If you want to add more nuts in your diet you can add walnuts and cashew.
Almonds contain high protein which helps in reducing LDL(bad) cholesterol
And heart disease .
5. Milk
Milk is an easy and cheapest source of protein, milk contains nearly every nutrient that the body needs.
It contains many benefits like calcium, high in vitamins and minerals and phosphorus.
As we know that there are many lactose free products are available in the market like
Lactose free milk and cheese.
If you drink dairy milk, including lactose free milk, it will increase your daily protein intake.
6. Lentils
Lentils are the best rich protein foods for the people who are vegetarian and are following a vegan diet.
On the other side they are loaded with many nutrients, fiber, iron, and copper.
Studies found that people who consume lentils on their daily schedule will have lower heart risk. .
7. Fish
FIsh is a wonderful source of protein and provides a number of valuable vitamins and minerals like iodine and vitamin B12.
People who love to eat fish will have lower heart disease and diabetes.
Fatty fish like salmon and herring are high in omega 3 fats, which have powerful health benefits to your health conditions.
8. Protein Powder
When you fade off consuming a regular diet, you can add protein powder to your diet like whey or isolate.
Protein powder is an easy source of protein which is included in your smoothie, after your intense workout to make your diet and physique more healthier.
Protein powder increases your daily protein intake within a few minutes.
9. Peanut Butter
They come under the category of legumes which are high in protein and fats.
Peanuts butter are packed with healthy nutrients like protein, fats, manganese and
Vitamins.
Add peanut butter with brown bread to fulfill your protein needs quickly. It is a high carb meal which lowers the blood sugar level.
You can add peanut butter in your diet as a pre-workout or post workout meal.
What if you do not consume enough protein
The following are indicators that your body is severely deficient in protein:
Mood changes or difficulty thinking due to fluctuating blood sugar and protein’s effect on the brain’s neurotransmitters (which regulate mood) Muscle weakness,
Since amino acids are essential for building muscle mass Stress fractures when bone tissue doesn’t have the protein it needs Brittle hair and nails, which are frequently the first sign of a deficiency.
Feeling weak or hungry because protein supplies energy and satisfies the appetite.
Why Protein is necessary for you
There are more than 10,000 distinct proteins in your body. From your hair to your bones, proteins are found in every part of your body. They help make and fix cells, which are basic for development and advancement.
The particles that make up proteins are called amino acids. Your body requires 20 different amino acids for proper function. It can make 11 of them, but the last nine, known as essential amino acids, must come from the protein you eat. Amino acids cannot be stored in the body, so they must be replenished frequently.
