Protein is very important and vital to the human body. Its one of the classes of food that makes up a balanced diet.
Protein are of great nutritional value to the body and should be present in every meal and, in a considerable amount because, protein helps the body in regulating and building the body and its muscles and cells.
What Is Protein?
Protein are consist of small molecules known as amino acid. They are complex and macro molecules containing nutrients that essential to the body for the following reasons;
- Build the muscles
- Building of the body tissues
- Regulating hormones
- Repair dead cells, etc.
Seeing how important and necessary protein is, its crucial to include protein or food rich in protein in your meal.
Some food are rich in protein while others have little or no amount of protein in them. Its important you include food that are rich in protein in your meal.
So here are some food that are rich in protein;
1. Eggs
Eggs are our number one on our list because they are one of the richest source of protein. They are not just rich and high in cholesterol, but also in protein.
According to research and scientist, an adult man should consume about 30-56 grams of protein, while a woman should at least consume 20-46 grams. An egg contains about 5-10 grams of protein depending on the size of the egg.
An egg constitute of egg white and egg yolk, and they both provide high content of protein and other nutrients. The yolk of an egg for example contains up to half of the protein content.
Also, eggs help reduce and maintain weight as eating some eggs makes you feel full and satisfied, thereby preventing you from eating much, and its also low in carbs and calories.
If you don’t want to eat a boiled egg, there are so many dishes you can make with an egg such as;
- Eggs with bacon
- scrambled eggs and toasted bread
- omelette
- Fried eggs
- Frittata, etc.
2. Chicken Breast
Chicken breast is one of the best choice for protein source. Chicken, mostly chicken breast is the richest source of protein meat.
Being a member of the white meat family, it has so many nutritional and health benefits. Not only is it rich in protein and low in fat and calorie content but it also a good source of iron, vitamins, calcium, zinc, etc.
Chicken is one the most popular poultry birds, chicken breast is also one of the most popular cuts of meat because they are used in a lot of dishes and they can be prepared in varieties of ways.
They are different ways to prepare chicken, you can either;
- Boil
- Fry
- Grill
- Or Roast, etc.
3. Fish
If you looking on how to increase your protein intake in the most healthiest way, then fish is a perfect choice for you. Health practitioners usually advised their aged patients to eat more of fish than meat.
Fish is also not only rich in protein but in other good nutrients such as the omega 3 fatty acid, vitamins, minerals, calcium, etc. all who have great health benefits to the body.
Although fishes has high nutritional value, but not all fishes are rich and high in protein nutrient. Here are some fishes you need to include in your meals that are rich in protein, they are;
- Tuna
- Tilapia
- Salmon
- White fish
- Sardines
- mackerel, etc.
Also, fish can be prepared in varieties of ways, it can boiled, fried, marinated, grilled, roasted, etc. to suit your preferred choice.
4. Lentils
Lentils are another good source of protein. They are plant like food known as legumes which are rich in fiber and protein.
They are excellent sources of protein for vegetarians or vegan meals. They have so many health related benefits especially heart related. They are also known to be very affordable.
Lentils come in different colors and are very easy to prepare. They are best prepared by boiling.
5. Beef
Beef is gotten from cow and it is another rich source of protein. It has different segments and parts, all of which have different nutritional values and nutrients.
If you are going for weight loss, is advisable you eat more of lean beef, but if you are going for weight gain, you can try fattier beef cut.
Beef is rich in not just protein alone, but iron, zinc, vitamins, etc. Although, beef protein is packed with all these nutrients, research has shown that high consumption of beef affects your health negatively.
High consumption of beef may lead to serious health conditions like cancer, heart conditions such as high blood pressure, etc. Therefore, it advisable to reduce your intake of beef, most especially adults over 40 years of age.
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6. Cottage Cheese
Adding cottage cheese to diet and meals is worth it, not only is rich in calcium but also in protein and other nutrients and vitamins. It is a type of cheese that has very low calorie and fat content.
As a rich source of protein , it help for the following reasons;
- it helps to build muscle
- it helps in blood sugar control
- It helps in weight loss, etc.
Cottage cheese are best enjoyed with fruits like berries, waffles, salads, pancakes, etc.
7. Peanut And Peanut Butter
Peanut and peanut butter are also rich sources of protein, fiber, vitamins, magnesium, potassium, iron, zinc, etc.
You can enjoy peanuts as quick snacks, and peanut butter with bread, fruits, or it can be best enjoyed alone.
They are suitable as low carb diet and have other health related benefits such as boosting your heart conditions, reduce the risk of diabetes, build body and muscles, managing blood sugar levels.
8. Nuts
Nuts are some of healthiest food and snack to consume. They are good source of protein, especially almonds.
Nut are not only rich in fiber and protein but also minerals, vitamins, fat, cholesterol, etc. Nuts have been known to be very good for the skin and heart.
We have different types of nuts rich in protein, some of them are;
- Almonds
- Walnuts
- Cashew
- Pistachios
- Pine nuts
- Hazel nuts, etc.
9. Milk
Milk is very popular and known all over the world, everyone uses milk, be it a child or an adult. Milk is very rich in protein, vitamins, minerals, calcium, etc.
Milk helps in building the bones and muscle especially in children, reduce the risk of high blood pressure, helps in brain health and formation, etc.
Milk is best enjoyed with cereals, fruits, etc. or just consume like that. Although, it is not advisable to take much milk, most especially adults, children can take as much as they want, if they can tolerate it.
10. Greek Yoghurt
Greek yoghurt is a type of yoghurt with a very thick and creamy texture unlike other yoghurts. It is a rich source of protein, vitamins, and minerals.
Greek yoghurt has few important health benefits such as building of bones and muscle, support gut health, manages weight by reducing appetite, etc.
It is best enjoyed with fruits, nuts, or you can take it by itself.
Conclusion
Protein is an important component of the body, and its essential you include proteins to your meal daily to give you all the essential nutrients your body needs to function properly.
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