Protein is macronutrient which is significant in the formation of muscle mass in our body. 15% of our body weight is made up of protein. It is one of the three important macronutrients which our body needs to survive. Each gram of protein comprises of 4 calories.
10 Foods To Get Good Protein Without Harming Your Body
Protein is composed of amino acids. These are nothing but organic compounds which are made of hydrogen, carbon, oxygen/ sulfur and nitrogen. They are known as the building blocks of protein and these proteins are known as building blocks for muscle mass. When protein breaks down in our body it helps in fuelling mass which aids in metabolism. It keeps you full and strengthens your immune system. Here is a list of healthy proteins which you can get from various products:
Different types of fishes such as halibut, octopus, tilapia, tuna, anchovies, salmon and sardines are high in protein. Halibut offers 2 grams of fat in each ounce. The sockeye variety of salmon is rich in omega 3 fatty acids and protein which make the food healthy and rich in flavor. For those who are dependent on canned or frozen foods then anchovies and octopus are a good choice of protein-rich seafood. Sardines have more than just protein to offers. They supply you with Vitamin D too.
One large egg contains 6.3-grams protein. The white part is especially high in protein. They are loaded with BCAA or Branched Chain Amino Acids. Eggs are easily available, cheap and loaded protein. The bodybuilders are especially fond of it add boiled eggs mostly in their breakfast. Besides protein, they also have minerals, healthy fats, antioxidants, vitamins, and nutrients. The nutrients present in them are especially healthy for the brain.
- Chicken Breast
Another tasty option to get a lot of protein from is chicken breast. Remember to take it without the skin. This should be a part of your grocery and always stocked in your freezer. One roasted chicken breast can deliver about 53 grams of protein. They are low in sodium and fat and the fat content in it is almost zero. If you have weight loss goals then you should look for healthier recipes and avoid deep frying the chicken breast. Grilling is a good option. Use healthy oils such as olive or coconut oil to cook it. Chicken salads are not only tasty but healthy too.
- Cottage Cheese
Athlete and weight watchers always keep a generous portion of cottage cheese on their plate. It can be used both as a main meal or dip. One cup of cream cottage cheese comprises of 23 grams of protein. It is also rich in Vitamin B12 which is got only from animals based products and cottage cheese alone has the ability to provide 38% of the daily recommended intake. It is also rich in phosphorus, selenium, riboflavin and calcium. It goes with almost anything such as different vegetables, fruits or whatever you think would go with it.
- Lean Beef
Lean beef is rich in protein. It is high in amino acids, phosphorus, iron, Vitamin B12 and several other nutrients. About 85 gram of lean beef offers 22 grams of protein. Lean beef also has a rare antioxidant which is known as Coenzyme Q10. This antioxidant guards your cells against free radicals which are bi-products of toxins from the environment and your body metabolism. This helps in preventing damage to protein, membranes, and DNA present in the body. It is a great metabolism booster.
Lentils are rich in protein and amino acids like lysine and isoleucine. You can cook lentils in different ways and eat them. Most love to sprout them and eat as a salad. The sprouted version of lentils is great for muscle building. Besides protein, it is also rich in other minerals and vitamins. One cup of boiled lentils comprises of 18 grams protein. Red lentils, yellow lentils, pigeon peas, garbanzo beans, split chickpeas etc. are some common forms of lentils. They are quite popular among bodybuilders who are vegetarian.
- Firm Tofu
This is another vegetarian alternative of meat. It is made from curds of the soybeans. It is high in omega 3 fatty acids and has recently become quite popular with those looking forward to losing weight. You get 12 grams of protein in 30 grams of firm tofu. You can make a smoothie out of tofu, grill it with some olive oil or stir fry it with some vegetables to add to its health benefits. Tofu is usually available easily but if you want an organic version you can look up a DIY video on YouTube.
A small oval-shaped nut has so many minerals and Vitamins loaded in it. Almonds are not only tasty but healthy too. About 100 grams of almonds holds 21 grams of protein. However, you shouldn’t deep fry them to consume them. Dry roast them or soak them in water and then have them. You can make smoothies or add them in salads or simply munch them as a snack. Nuts like pumpkin seeds, sunflower seeds, pistachios, flax seeds, cashew, chia etc. also offer mild protein. You can add a handful of them to your diet every day.
- Greek Yogurt
This is another high source of protein. About 170 grams of yogurt contains 17 grams of protein. It is tasty and can be used as quick food fixes for when you are super hungry. Smoothies come out perfect with Greek yogurt and they also keep you full. You can add nuts like chia seeds to keep yourself full. Besides being rich in protein yogurt also has other nutrients that are beneficial to our body.
Quinoa is a healthy food and loaded with minerals, fiber, vitamins, and antioxidants. Although people consider it to be a grain Quinoa is actually a seed. You get 8 grams of protein in one cup of Quinoa. It also has also the 9 essential amino acids that are required by your body.
There are many other healthy foods that have protein but these are amongst the highest protein providers.