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Proteins are known as building blocks of living organisms. They provide the energy for the body to function and also assist for a development of muscles. Calcium and minerals with the necessary amount of this make the bones and the muscles in good formation to give a normal or healthy look and fair strength to act. Protein facilitates the growth of hair, nails, and a healthy skin. Its deficiency has side effects and can lead to medical conditions.
Nutritionist suggests that a person should consume 1 gram protein content per kg of their body weight. The key symptom of its deficiency is weakness and fatigue. But as per urban lifestyle, common food habits and epidemics like diabetes or obesity can all be addressed by increasing our dietary intake of this component. One survey on this diet related awareness found that:
- Vegetarians have a higher protein deficiency as compared to non-vegetarians, despite there being umpteen items of vegetables and plants enriched in protein.
- 85 percent of the surveyed people were not aware of the ideal protein requirement for an average healthy adult.
- Most of them believed that their protein intake was adequate.
Consumption of foods enriched with proteins is the need of this hour by looking into the above survey. There are many foods that come with the higher percentage of this although it is not the same for all people. Our body’s needs decide for daily protein intake which varies from adults, children, and sick people.
DV denotes Dietary value, a recommended daily intake and the nutritional benefits gained from it. These are the list of top 10 foods rich in protein:
1Swiss Cheese: 25g Protein (50% DV)
Swiss cheese is called as the powerhouse of this component. Swiss cheese and other cheese are also a good source of calcium, so you will get this component and calcium supplement hand-in-hand. Consider mozzarella, which fulfills 22g of this component requirement of our body from the 100g serving. The only thing to take into consideration is its fat content which may increase body cholesterol level, so limited consumption will be beneficial and a good amount of physical workout, which means double benefit.
Tips for eating: Spread over pizza or eat the sandwich.
2Proteins in Black Beans: 22g Protein (44% DV)
This is a vegetarian food with protein content as equal to meat products. Apart from black beans that rank highest in this component, many other beans have respectable protein numbers like navy beans, soybeans, lima beans, kidney beans, and more. Black beans along with other beans contain sources of soluble fiber, which will help you feel full, and balance your blood sugar. In this way, you can get protein portion and a fiber portion from the same food.
Tips for eating: You can use them in boiled form. Add them to soups and chillis for more texture, flavor, and protein.
3Salmon: 24g Protein (48% DV)
. In this way, salmon proves to be beneficial for organs, the heart and the brain, the two most important organs you have.
Tips for eating more: A salmon makes a great main dish, try to use it as such without inventing other way foods prepared from salmon.
4Chicken Breast: 30g Protein (60% DV)
Chicken breast tops the list of non-vegetarian protein supplement. It consists of 30% of this component giving you more than half of your DV of protein in a 100-gram serving. Bodybuilders love to eat this food as per its protein percentage. It adds lean muscle to their physique. Chicken breast contains the good amount of it and just opposite very less in its fat contents. It will help you lose fat as well, this is the reason that it is found on many diet programs as a recommended food. Other nutrients present are magnesium and iron, as well as B Vitamins 6 and 12.
Tips for eating: Many delicious can be prepared from this food starting from soups, roasted to grilled chicken.
5Almonds: 21g Protein (42% DV)
Almond belonging to nut family can provide you with decent amounts of this component. They’ll also help keep your hunger satisfied as they provide both proteins, fiber, and healthy fats, three factors which help with a feeling of sustained satisfied feeling. Since almonds are relatively high in fat, it is suggested to have only a handful consumption of it to avoid weight gain. But the fact is that the almondscontain healthy fats like monounsaturated and polyunsaturated fats.
These fats will actually help you lose fat if needed, and will help maintain a healthy weight.
Tips for eating: Make a healthy combination of almonds with a glass of milk or add it to smoothies, shakes etc. Crushed almonds can also be added to many food items for a nutty flavor and plenty of this component.
6Eggs: 13g Protein (26% DV)
Eggs provide a great way to boost your daily protein requirement. It can be cooked up and eaten easily. No matter from where from you get them, eggs will provide you with an assurance of nutrients like vitamins and minerals. It has been proven by now that egg white and yolk both contain the same percentage of protein. But if you are looking to lose weight while at the same time building muscle, you may need to go with egg whites only
Tips for eating: Eggs can be made in several like boiled eggs, scrambled eggs etc.
7Yogurt: 10g Protein (20% DV)
Yogurt also has a high content of this component but among yogurt Greek yogurt has become famous in recent years which is known for its higher protein content when compared to ordinary yogurt types. As same like other foods listed above, it helps to build lean muscle, along with losing fat. Greek yogurt has a thicker consistency than regular yogurt, as through a straining process, the whey has been removed which is why it is also referred to as strained yogurt. Good to know that it isn’t loaded up with sugar so you can enjoy eating it in order to get the full benefits.
Tips for eating: Eat it at breakfast time along with fresh fruit or pack it as a snack for the day. It also makes a smart substitute for sour cream.
8Tofu: 8g Protein (16% DV)
Tofu is derived from soybeans which are often used as a meat substitute.It has a high content of proteins. As per recent food trends and chances of gaining weight, people are looking to reduce the amount of meat they eat, as well as sticking to follow a meatless diet plan.If you’re trying to build muscle mass by eating more protein then you can supplement your meat intake with tofu and still get the benefit of a quality protein source. Apart from its protein content, tofu is also an excellent source of calcium. Its 100-gram serving provides 16% of your protein for the day.
Tips for eating: Vegetarians have started using tofu now by getting awareness about its nutritional benefits.It is best used as breakfast in combination with sandwiches or soups.
9Brown Rice: 15.6g Protein (8% DV)
But the complete milling and polishing process that prepares white rice from brown rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids too.
Thus, from the latest findings, the value of unpolished brown rice has increased much. As per its protein content, it also has high fibers and low cholesterol.
Tips for eating: Cook it with fresh veggies or combine it as a part of authentic cuisine with salsa or broccolis, it tastes good.
10Peanut butter: 8g protein (5%)
It provides a healthy dose of protein also, as against its fat supplement. Peanut butter is extremely rich in healthy monounsaturated fats,which can prevent heart disease and is less likely to be stored as body fat. Do buy natural or organic peanut butter. Many nonorganic varieties contain hydrogenated oils which become a source of dangerous trans-fats.
Tips for eating: Spread peanut butter on a celery stalk and sprinkle with a few raisins. Also, it makes a good combination with bread sticks.
Other common food items which are rich in protein are peanut butter, Oats, Seeds like flaxseeds, lean beef, pork, wheat pasta. Next time when one sees a child from some poor African country with a protruded ribs and swollen eyes and lean legs, mind it that lack all nutrients especially starch and protein much.
These high protein diets are recommended for acute cases of protein deficiencies. As per limited options for vegetarians, proteins from vegetables like legumes and nuts can also be gained. For a perfect body with good health, immunity and strong muscles, it is suggested to take care of your daily protein intake.