Are you getting enough protein in your diet? While you may watch your calories, sugar, and salt intake, you should also make sure you are ingesting enough protein. It plays a key role in the creation and maintenance of every cell in our bodies. It fuels our cells and powers our bodies. It is important for individuals to consume protein every day. Daily protein intake plays a role in keeping your cells in good shape and should be part of your daily health maintenance plan.
Proteins are chains of essential amino acids that are needed by the human body to perform several functions properly. In general, there are two different types of protein: whey protein and casein protein. This type of protein is dairy-based and is easy to digest. Also, whey protein contains all the essential amino acids which are necessary from building strong muscles. On the other hand, casein protein takes longer for the body to digest. It is very essential that you must know which protein is you must have in your regular protein.
Proteins offer several health benefits such as enhancing muscle strength, strong bones, tissue repair, boosting metabolism, building a strong immune system. It promotes proper growth and development in children, teenagers, and pregnant women. Protein is found in both plant and animal sources of food.
10 Essential Proteins
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Eggs
They are termed as one of the most nutritious and healthy food items, eggs are amazing sources of vitamins, minerals, healthy fats, and antioxidants. For a high-protein diet, they are the best option as 1 large egg has almost 6 grams of protein. You can eat boiled eggs, omelet, scrambled egg, or even mix it in your protein shakes.
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Milk
Milk is packed with minerals, calcium, and proteins. Milk can be an excellent source of high-quality protein. Moreover, a glass of milk can be a perfect evening snack which helps you keep full for longer.
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Chicken
Chicken breast makes an excellent high-protein food option that can easily be added to your recipes. But you should avoid eating processed or packaged meat. Chicken is also a source of B vitamins, like niacin and vitamin B6, which are important for lowering your risk of cardiovascular disease, managing diabetes, supporting the health of your brain, and lowering LDL cholesterol levels.
Read More : Best Healthy Food For Kids
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Lentils
Lentil is a great source of protein for vegans and vegetarians. Not only proteins lentils are loaded with nutrients and minerals like fiber, folate, manganese, iron, phosphorus, potassium, and B vitamins. The protein in lentils helps in maintaining a healthy heart, aid digestion, and controls blood sugar levels.
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Oats
It is one of the healthy grain which is an excellent component of your daily diet as it would also provide you with fiber, magnesium, manganese, thiamin, and several other nutrients. They are a fantastic source of protein and they can be flavored with a variety of healthy foods, like fresh fruits and nuts. You can even make an oatmeal pancake for your evening snacks.
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Almonds
They are a healthy snack that contains protein, antioxidants, unsaturated fatty acids, and fiber. Almonds provide several health benefits like help protect your heart from cardiovascular disease, reduce inflammation, support cognitive function, improve the health of your skin, and control blood sugar levels.
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Broccoli
It is loaded with many essential nutrients like vitamin C, vitamin K, fiber, and potassium, broccoli also has a high protein component. 1 cup of broccoli has only 31 calories and it contains about 3 grams of protein. So, you can include broccoli in your salads and soups for a rich in protein diet and enjoy its many health benefits.
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Cottage Cheese
It can be incorporated in your daily diet as it is an excellent source of protein. 1 cup of cottage cheese with 2% fat contains 27 grams of protein. Rich in casein which is a slow-digesting dairy protein. You can also consume other types of cheese like parmesan, mozzarella, and cheddar for a high-protein diet.
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Greek Yogurt
Plain, low-fat Greek yogurt packs as much as 19gm of protein in a 200gm pot. People looking to lose weight should limit or avoid Greek yogurt that contains added sugar. People should opt for the plain versions instead and jazz it up with some fruit or seeds. It pairs well with sweet and savory dishes.
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Potatoes
Potatoes have a reputation as a starchy carb but are good sources of nutrients, including protein. One medium potato with the skin on contains just over 4gm of protein. People should use caution when preparing a potato as the extras that people often put on potatoes can increase the calorie count.