Are you looking for the best delicious foods that are high in protein? In this article, we will show you exactly the foods that have a lot of high protein.
You require adequate protein for your body to be healthy. Also, kids need protein for proper growth.
Entirely everything in your body consists of protein molecules – from your muscle, nerve fibers, blood vessels, skin, nails, hair, blood, teeth, etc.
A deficiency in protein leads to:
- Muscle atrophy
- Poor wound healing
- Increased risk of bone fractures
- Increased risk of infections
- Wrecked functioning of your whole body in general.
What does protein do to your body: Your body needs protein to stay fit and function better. In short, protein helps you to:
- Lose weight
- Increase muscle mass
- Tissue repair
- Boost your immune system
- Produce enzymes and hormones
- Carry oxygen and lipids throughout all parts of your body in your blood.
- Improve your overall health
How much protein do you need daily: The recommended protein daily intake is between 50-63 grams.
Let’s take a look at what food sources you should take protein from. As you know, protein is in a vast range of animal and plant foods. Here is a list of delicious foods that are high in protein:
1. Chicken breast
Chicken breast is an excellent choice to get high-quality protein and less amount of fat.
According to the USDA, a 86 gram serving of roasted or cooked chicken breast gives you 26 grams of protein, making it tremendous for you to build muscles, lose weight, Keeps your bones healthy.
Apart from the protein, chicken is rich in several minerals like phosphorus, zinc and calcium, tryptophan, selenium, and Vitamin B5, B6, which relieves stress, boosts immunity, and reduces PMS symptoms.
One more thing, chicken contains niacin, omega 3 fatty acids that help lower cholesterol and lower your heart disease and stroke risk.
Eggs are a perfect source of high protein foods as they comprise all the nine essential amino acids.
One large cooked, hard-boiled eggs provide 6 grams of high-quality protein, along with valuable nutrients like selenium, lecithin, choline vitamin A, D, B6, B12, k, including minerals such as zinc, iron, and copper.
Studies suggest that consuming two eggs per day may reduce your risk of heart disease and stroke, help protect bones, prevent osteoporosis, and help you lose weight because the high protein in them supports you to feel fuller for longer.
Oats is a protein-packed food that you need to consume every morning.
One cup of oats has 11 grams of protein. Oats contain a broad range of different nutrients such as fiber, vitamin E, magnesium, essential fatty acids, which can prevent constipation, lower the risk of hypertension, stabilize your blood sugar and reduce your risk of type-2 diabetes.
Almonds are a significant source of high protein foods. They are high in fiber, phytosterols, calcium, vitamin E, omega 3 fatty acid, riboflavin, and niacin, which helps protect your heart by maintaining good (good) levels of HDL cholesterol.
One cup serving of almonds contains 20 grams of protein. Additionally, almonds are an adequate source of folate, and l-carnitine both will promote your brain health.
So, having almond daily not only gives you adequate protein but protects your brain as healthy as possible throughout your whole lifetime.
Beef is a useful source of high-quality protein, comprising all the nine essential amino acids required for the growth and maintenance of your whole body.
A 100 gram serving of cooked beef contains 25 grams of protein.
Furthermore, beef contains selenium, zinc, vitamins B3, including B6, iron, and choline, which help prevent free radicals from damaging your cells and improve your resistance to illnesses.
6. Soybeans (Edamame)
Edamame is part of the world’s sufficient sources of high protein foods. A cup of cooked edamame affords approximately 18.5 grams of protein.
Edamame is very high in fiber, antioxidants, magnesium, potassium, iron, folate, copper, manganese, and numerous different nutrients that your body needs to lower your heart disease risk, type 2 diabetes, as well as protect you against bone loss.
Fish is loaded with high-quality protein. They are also packed with vitamins, omega-3 fatty acids, and numerous additional nutrients such as calcium, iron, zinc, magnesium, iodine, potassium, and phosphorus that can lower your blood pressure and help reduce the likelihood of a heart attack and stroke.
Eat high-quality fresh protein foods and stay healthy!!!