Proteins are vital building blocks that supply to the growth and expansion of muscles, bones, ligaments and tissues. Proteins help fight infections by increasing the immunity of the body. They are also essential to maintain the bodily mechanisms such as digestion, metabolism and circulation. Our body requires these micro-nutrients to create enzymes, hormones and other body chemicals. Hemoglobin helps in the supply of oxygen to every component of the body. Protein shortage can lead to loss of muscle tissues, a weak heart, weak immunity and even death in severe cases. The suggested dietary allowance for proteins is 0.9 grams per kilogram for adults. Pregnant and lactating women need 80 grams of proteins per day. Active and elderly people need more than the adults, i.e. more than 0.9 grams per kilogram. Read the article to know foods high in protein or protein rich foods.
Best Foods High in Protein (Protein Rich Foods)
1.) Meat Rich Source of Protein
Meat contains a good quantity of proteins. White or poultry meats are better than red meats because of their rich content of lean proteins. Chicken is one of the most healthy and multipurpose meats. Two ounces of chicken contain 30 grams of protein, with very little fat and cholesterol. Chicken is best when boiled, roasted and baked. Dark meat, though good in proteins, contains a good quantity of fats and can also lift the cholesterol levels. For a high quantity of protein, go for lean meats or opt for poultry or fish. Try to avoid meats like bacon, hot dog or deep fried chicken as frying lowers the protein quantity.
2.) Milk Products are Rich in Protein
Milk products such as yogurt, cream and cheese are a significant source of protein. They also supply the body with necessary minerals and vitamins. The calcium found in milk keeps the teeth and bones in a fit condition and helps prevent osteoporosis and arthritis. Skimmed milk and low-fat milk products are more healthy, particularly for people who want to lose weight. Half a bowl of low-fat cottage cheese contains 100 calories with 16 grams of protein. Those who have weak eye sight, dull skin are advised to eat milk products regularly. Eating milk products for a few months regularly will improve your immunity also. It is one of the top foods high in protein.
3.) Nuts a Good Source of Protein
Nuts like cashews, almonds, and peanuts are a rich source of protein. The biggest amount of proteins is found in Brazil nuts. A good amount of Brazil nut is enough to fulfill the protein necessity for the day. Brazil nuts are high in amino acids and omega 3 fatty acids that help in muscle growth and stop skin dryness. Almonds are nuts with a number of health benefits, with a high level of protein. Almonds are low in fat content and are a good source of protein-rich food for vegetarians. Peanuts are a rich source of protein as well with 8 to 10 grams of protein. Peanut butter is also a good supply of proteins and provides us with 8 to 10 grams of protein per 30 grams.
4.) Beans Full of Protein
Beans are one of the best options when it comes to protein-rich food and is measured as the best protein source for vegetarians. Legumes like peas, lentils and beans like pinto, garbanzo, white, kidney and soybeans, are all full with protein. Beans are also laden with dietary fiber and vital amino acids. Beans contain near about 10 mg of protein per gram, and a number of varieties also contain 10 mg per 100 grams. Black beans contain 7.5 grams of protein and are really low in fat with just 2 gram of fat. Soybean is a good addition to lunch and salads and contains more than 15 grams of protein. Chickpeas contain 20 grams of protein per 100 grams.
5.) Sea Food a Good Source of Protein
Sea foods are rich in protein and are low in fats. Two to three ounces of salmon contains 30 grams of protein and 10 grams of fat. Salmon is also full of omega 3 and 6 vital fatty acids, which are required for healthy living. Tuna provides 20 grams of protein per 100 grams and cod fish supply 20 grams of protein per 100 grams. Salmon is good for getting healthy skin and hair. Those who are suffering from hair fall are advised to eat salmon daily. It is one of the best foods high in protein.
6.) Egg Whites are Rich in Protein
Eggs are an exceptional source of protein, mainly egg whites. Egg whites contain less cholesterol and high protein. Egg whites are also low in fat, which makes them a great food for a healthy and wholesome breakfast. One bowl of egg whites contains 20 grams of protein. This will also supply you with energy and crucial amino acids. Adults are suggested to eat one egg daily. Those who have low immunity and weak hair are advised to eat egg daily. Those who do rigorous exercises are advised by their trainers to eat egg daily.
7.) Sweet Corns a Good Source of Protein
A bowl of sweet corn contains 10 mg of protein and is an outstanding addition to pizza, pasta, soups and a variety of other dishes. But sweet corn kernels are sugary and juicy and are best prepared only with a slight butter and a dash of lime. Sweet corn is also a good supply of antioxidants and contains sufficient amounts of B-complex vitamins like thiamine, niacin, folate, and pantothenic acids. Sweet corns not only provides a sufficient amount of protein but it also manages the sugar level in the body.
8.) Cauliflower Full of Protein
Cauliflower contains a good quality of proteins per serving. Cauliflower is also a superior source of Vitamin K and supply us with an anti-inflammatory assistance that serves a number of bodily functions. Cauliflower is a good source of fiber and is useful for the digestive tract. Cauliflower can be made as a tasty curry or soup and can be eaten as a baked or steamed dish. It is quite effective as an alternative to potato. The reason for this is that it is not loaded with carbohydrates and starch like the potato.
9.) Broccoli as a Good Source of Protein
Broccoli is low in fat, high in protein and contains crucial nutrients like Vitamin A, Vitamin B, Vitamin C, iron and dietary fiber. To get a good bowel system, experts advise a cup of broccoli daily. A cup of broccoli provides 2 grams of proteins. Broccolis can be prepared in a variety of ways which comprise of roasting and grilling of broccoli, adding them to salads and making a curry. There are numerous foods high in protein but it is one of the best.
10.) Asparagus Full of Protein
This lanky green vegetable is very resourceful and can be boiled, grilled, steamed and fried. Asparagus is a nutritionally dense vegetable. A cup of cooked asparagus contains 5 grams of proteins. So, put in this super veggie to your diet as early as possible. Eating asparagus regularly will provide not only the protein but the vitamin A and C also. It is one of the top foods high in protein. There is no need to have chemical and artificial supplements for getting protein, if you are a regular consumer of asparagus.