Protein forms the building blocks of the human body. Protein is very important for the growth and repair of body tissues, forming hormones and enzymes. Protein is found everywhere in the body in places like muscle, bone, skin, hair, and virtually every other body part or tissue. In this article, we are going to list out food that is rich in protein.
Protein is made from basic building blocks called amino acids. Our body doesn’t store amino acids, but it makes them in two different ways: either from scratch or by modifying others. The Nine amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Eating a protein-rich diet can help people lose weight because it can help them avoid overeating. A high-protein diet can help build lean muscle when combined with exercise. Lean muscle helps to burn more calories throughout the day, which can also help with weight loss.
Below is the best food that is rich in protein.
Food That Is Rich In Protein
1. Almonds:
Almonds, cashews, pistachios, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, and chia seeds are a nutritious and healthy nuts that are rich in protein, fiber, vitamin E, manganese, and magnesium. Nuts are known to be high in calories but with a little bit of portion control, dry roasted or raw almonds can make for a filling, protein-rich snack.
Consuming almonds can benefit your health in different ways. It can lower heart disease risk factors like high LDL (bad) cholesterol and high blood pressure.
2. Egg:
Egg is one of the most nutritious food rich in protein because it contains all the amino acids and they are very easy to absorb. 35% of the calories in egg is protein. Most of the vitamins, healthy fats, minerals and antioxidants in egg are found in the yolk, but the egg whites contain at least 60% of the protein which makes the egg white pure protein.
Lots of studies has shown that whole eggs are incredibly healthy for most people and may actually help prevent chronic diseases.
3. Greek Yogurt:
Greek yogurt, is a very thick type of yogurt and it is very high in protein. Greek yogurt contains almost double the amount of protein content compared to the regular plain yogurt.
It is heavy and creamy in texture and is a good source of lots of nutrients like vitamin A, calcium, selenium, vitamin B12, and zinc.
it is a versatile kitchen ingredient because Its slightly tart flavour pairs well with both sweet and savory dishes. To enjoy your greek yogurt, add it to smoothies, soups, salad dressings, and baked goods, or you can just enjoy it with a bit of fruit and a sprinkle of crushed nuts.
4. Chicken Breast:
Yet another food rich in protein is chicken breast. Chicken breast is an excellent choice if you are trying to bump up your protein intake. Chicken breast is also very versatile and easy to cook. It can taste delicious in a wide range of dishes. Chicken breast is a lean source of protein. The majority of its calories come directly from protein when served without skin.
5. Milk:
Milk is one of the most highly nutritious protein sources there is. it is also high in vitamins and minerals, like calcium, phosphorus, and riboflavin (vitamin B2) Milk contains a little bit of almost every single nutrient the body needs. Some people are lactose intolerant ie their body does not accept milk and other diary products, so they avoid lots of food that has dairy products. The good new is that there are now lots of lactose free products in the market like lactose-free milk, yogurts, cheese, cashew milk, coconut milk, etc.
6. Cottage Cheese:
There are numerous types of cheese with different nutritional profiles but cottage cheese is a cheese that is low in fat and calories, but high in protein. It is also rich in calcium, phosphorus, selenium, vitamin B12, vitamin B2 and various other nutrients. Cottage cheese is just as filling and satisfying as eggs, which makes it an excellent choice for a meal or snack.
7. Turkey Breast:
Turkey breast is a tasty low-fat, food that is rich in protein. It’s also a home of some important vitamin and mineral like selenium, zinc, and vitamins B12 and B6. About 70% of the calorie in turkey breast is protein.
8. Protein Powders:
As the name implies, protein powder is a protein-packed powder. It is very satisfying when you add pea protein or whey to your smoothies, yogurts, shakes, energy ball ect to make it more full and satisfying. Protein powder is rich in protein and using it is a great way of inceasing your protein intake.
9. Pumpkin Seeds:
Pumpkin seeds are so delicious and highly rich in protein. They are packed with great nutrients like iron, phosphorus, magnesium, zinc, and fiber. Pumpkin seeds can be enjoyed by adding it to your oatmeal, salad, yogurt, baked food or you can just mix it with almonds and unsweetened dried fruit to make a delicious snacks.
Read Also: 10 Foods Rich In Calcium
10. Lentils:
Lentils is a plant that is rich in protein, fiber, folate, magnesium, potassium, iron, copper, and manganese. When it has to do with plant based protein, lentils is the richest source, which makes them an excellent choice if you are a vegetarian or you are following a vegan diet.
If you develop the habit of eating lentils and other legumes regularly, you will be at a lower risk of developing health conditions like heart disease and fatty liver disease.
11. Fish:
Fish is so delicious and also an excellent source of protein, vitamins and minerals, like iodine, selenium, potassium and vitamin B12.
Fatty fish like salmon and herring are high in omega-3 fats, which have powerful benefits for your health, it also supports the health of your heart.
If you add fish in your diet, you will be at a lower risk of health conditions like heart disease and type 2 diabetes.
12. Peanuts And Peanut Butter:
Peanuts and peanut butter are loaded and rich in protein, folate, magnesium, and vitamin E. Eating peanuts or peanut butter will make you feel full because of its high protein content. In fact, studies show that adding peanut butter to a high-carb meal may help reduce blood sugar spikes after the meal.
13. Quinoa:
Quinoa is very popular in the wellness world. Quinoa is rich in protein, fiber, folate, copper, iron, and zinc. Quinoa is often referred to as a complete protein because it contains all nine of the essential amino acids that your body can’t make on its own.
14. Beef:
Beef is one of the most delicious-tasting proteinous food. It is also packed with nutrients. The leaner the beef, the more protein content.
15. Shellfish:
Shellfish contain healthy fats and a number of vitamins and minerals, including selenium, zinc, vitamin B12, and iron. Shellfish like shrimp, oysters, clams, and scallops are excellent sources of protein. All types of shellfish are high in protein.
Read Also: 7 Healthy Foods That Are High In Vitamin D
Conclusion
As human, we need protein to live healthy. The above article talks about some food that is rich in protein. As time goes on, this article will be updated and more protein packed food will be added to the list.
