Protein is by far an essential nutrient, serving so many functions in your body, like developing tissue, cells, and muscle, creating hormones and antibodies to stay fit. Everyone should include protein in their diet, but if you are into endurance sports or maybe weight training, you must increase the protein intake. For most of the people, a daily dose of near about 0.8-1g of protein per 1kg of body weight is recommended by doctors.
Here is a list of foods that are natural resources of protein.
Eggs are regarded as one of the healthiest and most nutritious foods you could find. Plenty of vitamins, minerals, healthy fats, antioxidants and brain nutrients you would by having an egg every day. These are really high in protein, whereas egg whites are known to be almost pure protein.
Almonds are a popular tree nut you would find in any store. These nuts offer valuable nutrients which include fiber, vitamin E, manganese, and magnesium.
It’s a delicious protein-rich food loved by everyone. Most of the calories in it serve a perfect protein diet. Chicken breast is also quite easy to turn into a mouth-watering dish.
Oats, as we all know, are one of the healthiest grains we eat. Every day oat intake will serve you much-needed fibers, magnesium, manganese, thiamin (vitamin B1) and many other nutrients.
Cottage cheese is quite low in fat and calories. You will get plenty of phosphorus, selenium, riboflavin (vitamin B2), vitamin B12 and several other nutrients.
These are also known as strained yogurt. The thickness makes it taste more delicious, with a creamy texture, and also offers many nutrients.
But remember to go for the one without added sugar. Full-fat Greek yogurt contains more calories despite being very high in protein.
Milk is loaded with a lot of nutrients, but most of the people are intolerant to it. However, if you love drinking milk, then it’s the best source of high-quality protein. Milk will give you a little bit of every single nutrient your body needs.
It’s an amazingly healthy vegetable with plenty of vitamin C, vitamin K, fiber, and potassium. Broccoli has several bioactive nutrients which doctors believe can lower the risk of cancer. It offers high protein when compared to other vegetables.
Quinoa seeds/grains have emerged as one of the world’s most popular superfoods. With plenty of vitamins, minerals, and fiber along with antioxidants, this is your best bet to find a protein enriched food.
Whey Protein Supplements:
When you have no time to cook, a whey protein supplement can be your best mate. Whey is basically a type of high-quality protein developed from dairy foods. It is quite effective at building muscle mass, and may even help you in weight loss.
Pumpkins seeds are unbelievably high in so many nutrients, including iron, magnesium and even zinc.
Eat any kind of Fish as they are incredibly healthy, high in nutrients, and loaded with heart-healthy omega-3 fatty acids.