This article is about foods high in protein. Protein is the most important nutrient that is required for overall growth of our body. It is the main nutrient that is required for muscle-building. In short protein can be described as the most important nutrient required by the body. There is no specific amount of protein to be consumed per day. It means that there is still a debate over recommended daily intake (RDI) of protein. For women aged from 19 to 70 it is 46 grams per day, while for men aged from 19-70, it is 56 grams. There is no evidence if over-consumption of protein can cause any harm. But, deficiency of protein may lead to various problems like improper functioning of human body and muscle atrophy. In this article, we are going to discuss top foods high in protein. Read the article and learn more about the topic.
Benefits of Protein:
Before beginning with the foods high in protein, let us discuss the benefits of protein.
- Muscle Building – This is one of the most important and popular functions of protein. Protein helps in muscle-building and thus you should consume it for sure.
- Helps Lose Weight – This is another popular benefit of protein. Protein helps lose weight fast. Eating protein in the morning makes you full for the day and thus you end up consuming less for the day.
- Maintains Blood Sugar Level – This is another important function of protein. Eating sugary foods raises blood sugar while on eating protein, the case is opposite and thus protein rich sources are great for type 2 diabetes.
- Proper Brain Functioning – Protein is also important for proper functioning of brain. It helps improve brain power to memorize things.
- Improves Heart Health – Protein is also important for improving health of heart. Also, replacing carbohydrate with protein assures you a healthy heart.
- Controls Mood Swing – Protein controls hormones in the body and thus prevents mood swing.
- Promotes Strong Bones – Apart from calcium, it is protein that helps you have stronger bones. Diet high in protein can help heal broken bones.
- Slow Aging – Protein also helps slowing aging as it helps body to synthesize glutathione.
Symptom of Deficiency of Protein:
Deficiency of protein can lead to some serious issues. Here are the symptoms of deficiency of protein in the body:
- Difficulty in losing weight
- Sluggish metabolism
- Tiredness and fatigue
- Difficulty in building muscles
- Poor concentration and difficulty in memorizing and learning things
- Immoderate blood sugar levels
- Slow wound healing
- Poor immunity
- Pain in joints, bone and muscles
Top Foods High in Protein:
Here is the list of the best foods high in Protein. These foods high in protein are easily available and consuming them has other benefits as well. So, go for the foods high in protein and fulfill the requirement of protein in your body.
1.) Beef High in Protein
Beef is one of the most popular foods high in protein. Beef based lunch will provide you sufficient amount of protein for the day. Apart from protein, beef is also high in iron and vitamin B. You can consume as a main course in your lunch or you can also top it as seasoning. 3 oz. serving of beef will provide you 18 grams of protein.
2.) Chicken Breast High in Protein
Chicken breast is highest among the foods of high in protein. Chicken breast is always considered best among the cuts of a chicken. People going to gym for building muscle always prefer chicken breast over other cuts from the same chicken. Choosing chicken breast over other cuts of chicken will help you lose weight as well. Chicken breasts are also high in iron, magnesium and Vitamin B6 and 12. 100 grams of serving of chicken breast will provide you 30 grams of protein which is 52 per cent of your daily requirement.
3.) Turkey Breast High in Protein
You can also go for chicken breast if you want. It is similar to consuming chicken breast and thus it is also one of the top foods high in protein. The best about turkey breast is that they are low in fat and calories. Adding this delicious food to your meal will help you fulfill your daily requirement for sure. 85 grams of servings of turkey breast provides 24 grams of protein which is almost 50 per cent of your daily requirement.
4.) Eggs High in Protein
You can also go for eggs if you want. They are among the healthiest foods high in protein. Along with protein, eggs are also high in other vitamins and minerals. They are also rich in eye-protecting antioxidants. Though whole egg is high in protein, it is better to go for egg whites as they are pure protein. You should definitely include eggs in your breakfast. 1 large egg provides 6 grams of protein.
5.) Tuna High in Protein
Tuna is also one of the best foods high in protein. The best part about tuna is that it is low in fat and calories and thus it helps a lot in weight loss. It mostly contains protein and is great to consume when your body is running out of protein. Also, like other fishes, it is high in omega-3 and thus it helps maintains cholesterol in your body. One cup of tuna fish will provide you 39 grams of protein which is really great.
6.) Shrimp High in Protein
Shrimp is also one of the excellent foods high in protein. It is a type of seafood which is highly loved by non-vegetarians. This is seafood is also high in omega-3 and thus is great for your heart. Along with protein, it is also high in vitamin B12 and selenium. 85 grams of servings of shrimp provide 18 grams of protein.
7.) Salmon High in Protein
Salmon is known for their high content of omega-3 fatty acid. They are also packed with protein. If you have love for seafood then you should definitely go for this tasty dish. It is better to go for salmon with skin intact. Three ounces of salmon provide 24 grams of protein.
8.) Pork High in Protein
Pork is also one of the top foods high in protein. You can consume pork chops to attain daily value of protein. You can go for cooked pork chops and fulfill your daily requirement for protein. Three ounces of cooked pork chops provide 26 grams of protein.
Vegetarian Foods High in Protein:
If you are a strict vegetarian then also you need not worry as there are a number of vegetarian foods high in protein. If you cannot go for the above mentioned food then you can try the foods that we are going to discuss below. You can easily find these food and they will serve taste as well. Vegetarian foods high in protein are:
1.) Peanuts High in Protein
Peanuts are counted among the top foods high in protein. They are incredibly delicious can make a good part of your breakfast in form of butter. Peanut butter not only satisfies your taste buds but also help you lose weight by keeping you full for longer. Along with protein, peanuts are also high in fiber and magnesium. 28 grams of peanuts contain 7 grams of protein.
2.) Milk High in Protein
Milk is also one of the best foods high in protein. It is highly nutritious and is great for vegetarians. But, most of the adults are highly intolerant to it. Well, if you are vegetarian then you should definitely drink a glass of milk daily. It is known for high contents of calcium but it is also rich in phosphorus and riboflavin. One cup of milk provides 8 grams of protein.
3.) Oats High in Protein
Oats are known for weight loss. Along with being counted among the top foods high in protein, it is also one of the healthiest grains that you can go for. Including it in your breakfast helps lose weight. Starting your day with a bowl of oatmeal has a number of benefits, along with weight also. Apart from protein, it is also high in magnesium, manganese, fiber and vitamin B1. A cup of oats provides 13 grams of protein.
4.) Almonds High in Protein
You can also go for almond in order to fulfill your daily requirement for protein. They are high in Vitamin E and are known for that. Along with that, they are also high in manganese and magnesium. You can definitely go for crunchy almonds and make your snack time a healthy one. One ounce, that is 28 grams of almonds provide 6 grams of protein.
5.) Cottage Cheese High in Protein
Cottage cheese is one of the most delicious foods high in protein. The best part about cottage cheese is that they are low in calories and fat. Along with being high in protein, cottage cheese is also packed with calcium, selenium, phosphorus, Vitamin B2 and Vitamin B12. One cup of cottage cheese, that is 226 grams of cottage cheese provides 27 grams of protein.
6.) Broccoli High in Protein
Broccoli is also counted among the most nutritious foods high in protein. Broccoli is also loaded with other nutrients like vitamin C, fiber, potassium and vitamin K. You can go for a bowl of broccoli every day. A cup of broccoli that is 96 grams of broccoli provides 3 grams of protein.
7.) Quinoa High in Protein
Quinoa is counted among the world’s most popular superfoods. This seed/grain is also among the top foods high on protein. It is also loaded with other nutrients like minerals, fiber and anti-oxidant. 185 grams of quinoa (one cup) provides 8 grams of protein.
8.) Lentils High in Protein
Lentils are also a good option when we talk about foods high in protein. These legumes are also high in fiber, potassium, magnesium, folate, manganese and copper. You can include lentils in your able and you will be able to get sufficient amount of protein. Lentils are perfect source of protein for vegetarians. One cup boiled lentils provides 18 grams of protein.