Protein is a macro nutrient which is necessary for the proper growth, development and repair of the human body. Excess protein is turned into energy by the body. Protein deficiency leads to muscle atrophy, and wrong functioning of the human body.
It has been found that proteins contain a collection of 20 amino acids. Eight of these amino acids which are classified as essential are to be taken from the food.
The rest 12 non-essential amino acids are produced in the body. High-quality proteins like eggs and meat provide more muscle-building amino acids than other protein foods,
Proteins are absorbed at different rates in the body e.g. whey protein is digested quickly and casein, the primary protein in milk is digested slowly. Good natural sources of protein include eggs which is the king of food protein.
It contains all the 20 amino acids which are easily digestible. Milk is another dairy product that is packed with protein and also contains the body- building nutrient –calcium. It contains both slow and fast releasing amino acids.
Protein is something which our body requires at every point of its operation. Without this neither adults nor kids will be able to sustain for a long time.
There are varieties of protein rich food available among which you can get the one which you like. The healthy way to sustain in life includes having all types of nutrition in diet.
There are people who does not only consume food for getting nutritious, rather they also wishes to get it boosted in their taste buds. Thus you have to cook the protein rich foods in such a way that the taste retains.
Protein rich foods for vegetarians
Most common foods for vegetarians that are rich in proteins include milk, yogurt, cheese, beans, lentils nuts and seeds. Others in the list are low fat cottage cheese, Greek cheese, white cooked mushrooms, skimmed milk, Tempeh and natto. Besides dairy products vegetarians have an option to get proteins from some fruits vegetables, legumes and nuts.
Protein rich foods for non- vegetarians
High amount of protein is found in meat and fish.Tuna, Salmon and Halibut fishes are rich sources of proteins. Other fishes include snapper, perch, flounder and tilapia which are equally rich in proteins.
Other sources of protein for non-vegetarians include lean chicken, lean beef, low fat mozzarella cheese, pork loin, and tofu.
Protein rich grains
Grains are staple food that provide calories, carbohydrates, vitamins and proteins. Whole grains like chickpeas, rajma, and whole moong ae high in protein than their counterpart dals.
Refined grains can be added to number of dishes like pastas, pancakes, smoothies and breads. Other grains that are rich in proteins include uncooked wheat germ, cooked oat bran, uncooked rice bran and raw oats.
Protein rich vegetables
All living things need proteins to live and vegetables are the best source of proteins. Sprouted beans, peas & lentils are rich sources of protein. Other beans are cooked lima beans, green peas,corn kale, broccoli, mushrooms.
Protein rich fruits
Fruits are also a source of protein but they provide less protein as compared to vegetables, beans lentils and other high protein foods. A number of dried fruits like raisins, walnuts, cashew nuts etc. are high in proteins.
Some popular fruits that are rich sources of protein are apricots, guavas, mulberries, blackberries, starfruit,Kumquats, nectarines, peaches, pomegranates and grapefruits.
Protein rich nuts
Nuts like almonds, pistachio, walnuts, cashew nuts and peanuts are a rich source of proteins and also contain sodium and potassium which give a quick pick up to the athletes by replenishing the lost electrolytes in sweating.
Most of them are loaded with vitamin E, manganese, magnesium and other essential nutrients.
Some more protein rich foods
Chicken Breast is one of the most popular food that is rich in protein. Most calories in chicken breast come from proteins. It can be easily cooked into a delicious dish with more proteins and less calories.
Oats are among the healthiest grains on the earth that are loaded with several nutrients. They are full of fibre content manganese, magnesium and vitamin B1. They can be included as the best breakfast cereal loaded with proteins.
Cottage Cheese is a dairy product that is very low in fat and calories.It is loaded with other nutrients like calcium, phosphorus, selenium and vitamin B12.
Other types of cheese that are rich in protein include parmesan cheese, Swiss cheese mozzarella cheese and cheddar cheese.
Broccoli is a healthy vegetable that is loaded with vitamin C, vitamin K, fibre and potassium. It is very high in proteins as compared to other vegetables and provides just a small amount of calories.
Quinoa is a seed that has recently become world’s most popular super food.It is high in many vitamins, proteins, minerals and fibre. It is loaded with antioxidants and provides several health benefits.
Yogurt is one of the wonderful foods which you would always wish to have. This is easily consumed in a raw form. You can get it in a confectionary store. Even in sweet shop you will be able to get it.
Getting it in a raw form will be really healthy. It is delicious and can be consumed as a desert. It is really rich in nutrition and healthy in nature.
This is one of the special variety of bread which will be little different from other variety of breads. But, it is loaded with good amount of proteins. It is basically made from the organic whole grains which are sprouted in nature.
Other ingredients with which this particular bread is made are soybeans, barley, millets spelt and wheat. It is also having quite high in protein fiber.
You must be using the pumpkin in vegetable curries. But you will definitely have a tendency of throwing away the pumpkin seeds. But, this is the time for you to store it and have it to get wider protein.
Yes, surprisingly, pumpkin seeds also have a good amount of protein. You can also get high amount of zinc, iron and magnesium.
The shrimps can be brought from the market and consumed easily. This is a food which is low in calories and can be compensated with the nutrients. Yes, it is also having good amount of protein which you can easily enjoy having with a blow.
As healthy as consumed raw, you can also consume it in the form of nut butter. Peanut butter is high in proteins but has an added number of calories. So, it should be taken in moderation. Another nut butter is Almond butter which is a healthier option. Almond butter contains more vitamins & minerals as compared to peanut butter. If you wish to stick to nut butter, look out for those with no added sugar or oils.
When it comes to plant-based protein, nothing can beat Lentils. Lentils are regarded as one the best source of protein. A healthy choice for vegetarians and vegans. Filled with high fiber, they are rich in nutrients and minerals like magnesium, potassium, iron. Copper & manganese. Lentils support heart & bone health. Lentils like soya bean, chickpeas & kidney beans contain high proteins. They can be easily available & are affordable.
You might be surprised to know that avocado is one of the top sources of proteins when it comes to fruits. Avocados are packed with proteins & unsaturated fats which are known to make joints supple and keeping blood pressure in check. They also contain ample levels of fibers & nutrients like potassium. Avocados are an excellent choice for weight loss.
One of the most underused vegetable Artichoke should be used more often. Rich in fiber and proteins, Artichokes was originally used for its medicinal properties. Artichokes can be used as a healthy option in a variety of recipes. Artichokes are known to lower blood sugar levels, improve digestion & heart health. They are also used as a supplement.
The ancient Mayans named these as “chia” owing to its strength. These tiny black seeds are power-packed with nutrients. Free from gluten, they are also rich in anti-oxidants. Chia seeds are known to reduce the risk of heart disease, blood sugar levels & promotes bone health. Add them to smoothies or salads for more health benefits.
This vegetable is long known as Superfood as it has many health benefits. This vegetable grows in water & has high levels of nutrients like proteins, iron, Vitamin A, Vitamin K, and calcium. Watercress helps in reducing blood pressure levels, maintaining healthy bones & is also known to be used in the treatment of cancer & diabetes.
When you are running short of time, a protein supplement can come to your rescue. Whey protein helps in building muscle mass & also aids in weight loss. Used by many bodybuilders & athletes, this protein powder adds a substantial amount of protein to a person’s diet. Always check the ingredients before buying any protein supplements as some of them may contain sugar
How much protein is needed daily?
This is where we often tend to get confused. Adults need 0.8 grams of protein per kilogram of bodyweight whereas kids require 1-1.5 grams for every two pounds of body weight. Eating healthy & getting enough calories is essential to maintain your overall health. However, you can also talk to your dietician for making healthy choices in proteins.