Everyone from children to adults needs protein in their body. For this, it is very important to eat protein-rich foods. Lack of protein causes various problems in our body like – weakness & fatigue, swelling, skin, hair, & nail problems, slow-healing injuries, etc. It is very important to include protein-rich foods in our regular diet. The body needs adequate amounts of protein along with other nutrients to protect our hair from head to toe.
From a report, it is found that an adult person should eat 0.8 grams of protein per Kg according to the body weight. Easy words, On average, for men, it should be 56g/day and for women, it should be 46g/day (source). So from this article, you can know which foods are rich in protein and which foods you should keep in your diet on a regular basis. Today’s article lists 10 protein foods.
What is Protein:
Protein is a complex compound substance. Inside every living animal has proteins. It is a nutrient that we normally consume. It is impossible to imagine the development of the human body without proteins. All proteins are made up of carbon, hydrogen, oxygen, and nitrogen. The six most important components of a diet, protein is one of them.
Why we need protein rich foods:
Proteins work to make antibodies in every human body. These antibodies work in our immune system. Besides, the development of children’s brains is impossible without proteins. Lack of protein in the body leads to reduced immunity, developmental deficits in children’s brains as well as Kwashiorkor disease. So regular diet must include protein-rich foods.
List of protein rich foods:
Food is important for a healthy body. But every food is not healthy. Different food has different vitamins and nutrients, and their works also are different. Below are some foods that are high in protein, and that should be taken regularly. High protein foods are:
1. Chicken Breast (31g protein):
Chicken breast is an ideal high-protein food that can be safely included in the diet. 100 grams of chicken breast contain 31g of protein. It is a good source of B vitamins. For example, Vitamin B6 reduces the risk of cardiovascular disease, controls diabetes, keeps the brain healthy, and lowers LDL cholesterol levels.
2. Lean beef (26g protein):
Beef is a good source of protein. But lean beef contains a high amount of protein. Without any question, you can add lean beef to your protein menu. 100 grams of lean beef contains 26g of protein. On the other hand, lean beef contains, Vitamin B6, Vitamin D, Iron, Magnesium, calcium, and Cobalamin.
3. Fish (22g protein):
Fish is a big source of protein. It provides the human body with important vitamins, Nutresons, and minerals. A different person like different fish but all fish contain a good amount of protein. 100 grams of fish contain 22g of protein. Which is a huge amount. Besides this huge amount of protein, fish contain vitamin C, Vitamin B6, Iron, Magnesium, calcium, and Cobalamin. So for a good amount of protein you can add fish to your regular diet menu.
4. Nuts (20g protein):
Dry food is also a good source of protein. Such as nuts. It is a healthy food because it contains protein, fiber, and antioxidants. There is no harm in playing the right amount of it regularly but there are many health benefits. However, you should not eat too much. 100 grams of nuts contain 20g of protein. Regular nuts can protect your heart from cardiovascular disease as well as regulate blood sugar levels and are also beneficial foods for the healthy skin. So add this dry food to your breakfast regularly.
5. Pumpkin seeds (19g protein):
Every seed contains protein. But pumpkin seeds contain a huge amount of protein. 100 grams of pumpkin seeds contain 19g of protein. You can eat pumpkin seeds with other foods or you can eat them normally. So, no way to think, just put this item in your protein list.
6. Eggs (13g protein):
Eggs are the staple food in protein-rich foods. Because it is one of the healthiest and most nutritious foods. 100 grams of eggs contain 13g of protein. Also, it contains minerals, vitamins, healthy fats, and antioxidants that protect the eyes. Eggs are rich in protein. So we must regularly put 2 boiled eggs on our daily food list.
7. Oats (11.1g protein):
Oats, we eat for breakfast. It is a good source of protein. 100 grams of oats contain only 11.1g of protein. It is rich in carbohydrates. Which is a beneficial food for our health. You can eat oats mixed with fresh fruits and nuts in the morning.
8. Greek yogurt (10g protein):
Greek yogurt is very tasty to eat and rich in nutrients. It is usually found in the market. You can include Greek yogurt in your diet instead of regular yogurt. 100 grams of greek contain only 10g of protein.
9. Lentils ( 9g protein):
Mussoorie pulses are also a good source of protein. Lentils are not only a good source of protein but also rich in fiber, manganese, folate, phosphorus, potassium, iron, and B vitamins and minerals. 100 grams of lentils contain only 9g of protein. The protein present in lentils helps to keep the heart healthy. As well as increasing digestive energy and helping to control blood sugar levels.
10. Milk (3.4g protein):
A regular cup of milk is very important for our body. Because of not only calcium but also milk protein-rich food. 100 grams of milk contain 3.4g of protein. Milk is considered to be a high-quality protein-rich food. Milk contains a single nutrient of protein which is essential for various health benefits of the human body.
Apart from all these foods, there are many more protein-rich foods. However, these are high-protein foods. There are also health benefits. So these foods should be added to your diet regularly to stay healthy.
