Protein are essential in our daily diet as it helps to repair worn out tissues and create new ones. High intake of protein helps your muscles mass really full. If you are looking forward to losing weight then more protein foods should be added to your diet.
Foods that contain high protein tends to keep you completely satisfied and full after eating. Also, having diet that are high in protein helps to lower the blood pressure and fight diabetes. Now if you are into serious fitness activities then obviously you will need more grams of protein but if you are not into serious fitness activities then the recommended daily intake of protein is 56 gram for men and 46 gram for women.
Here are the 10 foods high in protein you should Include in your diet.
Salmon are saltwater fish.Salmon contains 23 grams of protein per serve and are low in fat
Salmon are meaty and are definitely good for people who don’t like fish.
Salmon contains omega-3 fat acids.
The omega-3s reduce inflammation and help treat joint pains. They also aid neurological repair and heart health. And also, salmon can promote skin health.
- Eggs are good source of protein especially the egg whites.
1 large egg white contains 3.6 grams of protein and 16 calories.
Eggs are low in cholesterol.
One cup of egg whites contains 26 grams of protein.
So adult are advise to have at least 1 egg everyday.
100 grams serving of turkey breast provides 22.3 grams of protein.
Turkey breast contains less fat and calories which is why most bodybuilder prefer it over chicken.
Turkey also provides high concentrations of B complex vitamins, zinc and other vitamins. It also contains nutrients that help to alleviate depression and anxiety.
Yogurt is an excellent source of protein and is also rich in calcium.
Greek yogurt are the best.
It’s thick and less sweet and keeps you full.
Greek yogurt is extremely low in calories.
Milk are also high in protein.
Milk contains two types of protein: whey (20%) and casein (80%).
Milk provides higher-quality protein than beef, soy or wheat because of its high quality.
Cow’s milk protein is used as a standard reference protein to evaluate the nutritive value of food proteins.
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Black beans are a great source of fiber, protein and folate.
One cup of black beans(172) contains
15.2 grams of Protein
Black beans helps to reduce the spike in blood sugar which also reduce the risk of diabetes and weight gain.
Steak is naturally rich in protein. You need this macronutrient to repair tissues, build lean muscle mass.
Though steak are high in protein they are also high in fats,so you shouldn’t rely on it as your main source of protein.
Almonds has 21grams of protein in it which is pretty high.
Almonds are also high in fibre and a great source of vitamin E, which is needed to maintain healthy skin and eyes.
Chicken breast are high in protein and low calorie contents
A chicken breast contains 54 grams of protein.
Chicken breast are best and easy to prepare.
8-ounce glass of soy milk supplies 7 to 12 grams of protein.
Soy milk does not contain lactose, which makes it a good choice for people who can’t tolerant milk.
soy is also beneficial for heart health, helping to lower cholesterol levels.