To help your body and its parts function well and fine, Protein is the most important nutrient. It acts as the building blocks of the body and helps to repair the tissues and muscles of the body. Be it the adults, or the children, both need proteins to achieve a healthy body growth.
Here are some of the best protein-rich foods that one needs for maintaining good health.
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If you’re looking out for a substitute for meat, then choosing the various types of beans is a great idea. Besides having high protein content, beans are also a rich source of fibers and have great water content.
According to the dietary reports, beans tend to digest slowly, which can keep you full for a more extended period and, at the same time, controls insulin production in the body. It is among the best protein-rich food for vegetarians, who often fall deficit of protein due to the green diet. Incorporate black beans, white beans, soybeans, and many such in your daily diet to fill in the deficiency.
Coming from the legumes family, lentils have high protein content. Besides, they are also packed with magnesium, zinc, and Vitamin B, which makes it an ideal inclusion in your everyday diet.
Though the percentage of nutrients may vary in different types of lentils, each of them is quite rich in fibers and takes care of the individual’s metabolism. Moreover, the fat content is very low in lentils, which makes it an easily acceptable ingredient to the ones who are aiming for weight loss.
Seeds and Nuts
Both nuts and seeds are high-protein food sources and consist of a great percentage of monounsaturated and polyunsaturated fats, which makes it an excellent substitute for animal protein.
Besides protein, the variety of nuts are rich in magnesium, vitamins E, and calcium. Similarly, the seeds are also rich in healthy fats and proteins, which balances the energy level of the body and keeps your appetite full for a long time. As they are filled with healthy fats and are high in protein, these can be considered as a healthy snack option.
If you are way too bored with greens, nuts, and lentils, then eggs can definitely serve your purpose. These are among the best protein foods in the dietary charts and help to build the muscles and bones.
While the egg whites contain a more significant amount of protein, the yolk contains essential nutrients and healthy fats. However, the protein content might be different, depending on the size of the eggs. We suggest to include at least two whole eggs in your everyday diet to reach your daily protein goal.
For the non-vegetarians out there, Chicken comes up as the most important source of lean protein. The breast part of Chicken is the leanest and consists of 140 calories per 27 grams of protein. It is also quite rich in omega-3 levels and contains antioxidants and B-vitamins, which often helps the individual to lose weight.
However, we suggest preparing it in the procedure, which does not involve many fats and oils such as grilling, boiling, and roasting to get the boost of protein.
Being a popular fermented dairy product in the world, it is a rich source of protein and can be incorporated in the diet as a meal or as a snack. The bacteria, in particular, yogurt is much useful and functions as a probiotic. You can make it at home or can purchase milk and Greek yogurts from the commercial stores and store them up.
The Greek yogurt is among the popular vegan protein foods for those who cannot take dairy. Other dairy products like milk and cheese also serve as a great protein option.
Among all the foods included in a dietary chart, meat is considered to be a complete source of protein. Alongside this, it also consists of fats, proteins, vitamin B12, zinc, and iron, and the only factor that distinguishes between white meat and red meat is its fat content.
It, however, has a high amount of saturated fats, which is highly beneficial in treating cardiovascular and heart diseases. Though it is a good source of protein, it depends on the digestive capability of the individual, and thus, one must consult a dietitian before choosing an all-meat diet.
Those who are aiming to add something extra to their protein-rich diet, but do not want to include gluten, Quinoa can ideally serve the purpose. People who are fond of plant-based protein can try our Quinoa. Though the protein percentage is low if compared to meat, you can prepare a mix of it with tofu or paneer or any meat of your choice.
After the meat, fish counts as one of the most important protein sources in the diet. The fatty fishes are rich in Omega-3 acids and also consists of fat-soluble Vitamin D, which is an excellent source of protein. To retain the proteins and good fats of the dish, it is important to choose cooking methods that do not include extra fats like baking, boiling, and steaming.
Tips to Make a Healthy Protein Choices:
- Remove Turkey and Chicken skin as it consists of high saturated fats.
- Avoid preparing with butter and cream and try to include more herbs and spices.
- Practice low-fat cooking methods like baking, grilling, roasting to preserve the proteins.
- Include at least two servings of fish in a week because they contain Omega-3 fats, besides healthy proteins.
- Make sure of keeping the protein ratio a bit higher (not too much) than the carbohydrates in your diet.
To ensure that your body is building well and is getting healthy growth, it is essential for it to consume the best protein-rich foods. While the inclusion of healthy fats ensures only a boost of energy in the body, consuming healthy proteins ensure better muscular growth in the body.
However, lastly, it is important to consult your dietician and know your protein consummation limits, before you start including them in your diet.