Protein is one of the critical ingredients that consists of our bodies. It’s essential to get protein day by day with different sources. You can get this considerable portion of essential nutrition with a different kind of protein source include Vegi, meat, and dairy products.
Protein is crucial for a good health as it is the building block of the body. It contains amino acid which is responsible for the growth and repair of organs, skin and tissues. They facilitate the repair of wounds and are important for muscle building.
Studies have shown that protein can help you lose weight and belly fat and keep you feeling healthy and strong. The recommended daily intake of protein is between 43-63 grams for most adults, while pregnant and lactating women need up to 65 grams daily. So whatever the need be and whatever your food preference is, protein is one class of food you just can’t avoid.
Here is the reason why protein is important for our body .
- They help in the growth and maintenance of body tissues
- Maintains proper PH of the body
- Proteins are responsible for the regulation of body processes
- Proteins form antibodies that fight infections
- They supply the body with energy.
Here is the list of foods that contains high protein based on the source such as plant based, meat based and dairy based protein.
1.Sustainable and healthy way to get daily protein: Plant based protein
These days vegan source of protein become trendy. Especially there are many product with cauliflower and Oats become a trend of new source of protein.
cauliflower provides a high amount of protein with low calories, these days there is a lot of new food product with Cauliflower, such as Cauliflower rice and cauliflower crust pizzas. the reason why people use cauliflower as a substitute of rice or flour is it has a high protein, also easy to change to form of flour or rice.
Protein content- 2 grams of protein per 100g serving.
These are the healthiest grains available as they contain magnesium, manganese, healthy fiber and vitamin B1. They’re a gluten-free whole grain and also based on the some research showed oat has effect of weight loss, lower blood sugar levels and a reduced risk of heart disease.
There is a lot of different way of eat oat these days. Oat meal, Oat milk porridge, breakfast cereals and oat cookies & biscuits.
Protein content- contains about 11 grams of protein.
Beans and other legumes
This is an inexpensive source of protein and is very versatile as it can be prepared into various dishes. Legumes are rich in both fiber and protein. It is quite filling and thus can be very helpful when trying to lose weight.
Protein content- 21 grams of protein per 100g serving.
Broccoli is one of the healthiest vegetables. It is a good source of vitamin C, vitamin K, potassium and fiber. It is very high in protein compared to most vegetables.
Protein content- 96 grams of chopped broccoli contains 3 grams of protein.
2.The main course ,diversify way of cooking with flavor: Meat based protein
Meat and egg are good source of protein. And it’s also very delicious as well. there are different source of protein but meat can be one of the your option to get your daily protein with most diverse way of cooking. It is still the “the main course”.
This is a great source of lean protein. The best part is that it can be used to cook a variety of dishes.
Protein content- One roasted chicken breast without the skin contains about 53 grams of protein.
Eggs are excellent source of protein, nutrients and healthy fats. Whole eggs are high in protein but egg whites are pure protein. Studies have shown that eggs can make you feel more satisfied and stop you from over-eating. This is an added advantage if you are trying to lose weight.
Protein content- One large egg contains 6 grams of protein. And if you eat egg white only protein portion will be higher.
This is rich in almost all nutrients and contains many essentials vitamins. Some type of fish contains omega 3 fatty acid.
Protein content- Salmon contains 22 grams of protein.
3.Easy and convenient way to get protein : Dairy based protein
Milk is one of the good source , also it is very easy to drink Cheese can be new good option for get protein also it’s really convenient to eat also add different way to cook as well .
Milk is a good source of protein and is rich in calcium, potassium and vitamin B2. If you are on a diet, low or zero fat milk is a great option and for vegans there are alternatives like soy milk.
Protein content- One cup of whole milk contains 8 grams of protein while one cup of soy milk contains 6.3 grams of protein.
This is a type of cheese that is low in fat and calories but has an abundance of protein and other nutrients such as calcium, phosphorus and vitamin B2.
Protein content- One cup of low-fat cottage cheese contains 28 grams of proteins.
With all these amazing benefits, make sure to include protein in your healthy meal today.