Adding proteins to your meals can be beneficial for your body. Having the correct amount of protein in your daily meals can help you in many aspects. It can help you maintain weight, help in the growth of the body, and repair your damaged skin and tissues. There are a huge amount of benefits to adding proteins to your daily meals.
What is Protein?
Protein is made up of amino acids which are known as the building blocks of our body and there are 20 amino acids . Protein helps our body to perform functions and regulate body tissue and organs. Proteins are complex molecules that play many critical roles in the body. Proteins are large biomolecules and macromolecules that form a chain of amino acid residues. Protein is present in all living organisms.
Importance of Protein
Protein is an important nutrition that works as a source of energy for our body, especially in performing the functions of our body.
1. Protein helps in hair growth.
2. Protein helps to maintain the glow of the skin.
3. Protein helps in maintaining weight.
4. Protein helps in losing weight.
5. Protein helps to make your muscles strong.
6. Protein helps in the growth of the body.
7. Protein helps to keep your nails healthy.
8. Protein helps to boost immunity.
9. Proteins help the body to function properly.
10. Protein helps our body to fight against many diseases.
10 Best High Protein Foods
There are a variety of protein-rich foods that we can easily get and use as a protein source to keep our bodies healthy and fit.
The food that is rich in protein–
1. Milk – Milk is a rich source of protein, and it plays an important role in maintaining bone health. Milk protein contains 9 essential amino acids.
2. Egg – an average-sized egg contains 6-7 grams of protein. It helps in maintaining muscle health and decreases malnutrition.
3. Chickpeas – Chickpeas are a great source of plant-based protein. 1 cup chickpeas provides 14.5 grams of protein.
4. Cottage cheese – Cottage cheese is an excellent source of protein and contains many other nutrients such as vitamins, calcium, and phosphorus.
5. Fish – Dried fish is extremely rich in protein, which comprises 87% of its calories.
6. Spinach – 1 cup of spinach contains 6 grams of protein.
7. Green peas – Green peas contain a good amount of protein. A cup of green peas contains 8 grams of protein.
8. Salmon – Salmon is a good source of protein, which helps enhance the heart’s health. 3 ounces/ 85 grams salmon provides 22 grams of protein.
9. Chicken – Chicken breast contains a high amount of protein. 4 ounces/113 grams contain 24 grams of protein.
10. Tempeh- Tempeh is fermented soya product. 3 ounces / 85 grams of Tempeh provide 20 grams of protein.
How Much Protein Do I Need?
The RDA ( Recommended Dietary Allowance ) is the amount of a nutrient you need to meet your basic nutritional requirements. The RDA for is 0.8 grams of protein per kilogram of body weight. According to experts try to get 10 % – 35 % of calories from protein.
Vegetarian Food Rich In Protein
If you are a vegetarian and want to take a good amount of protein in your daily meals then no need to worry because there is a wide variety of vegetarian foods that are highly rich in protein.
1. Chickpeas
2. Tofu
3. Tempeh
4. Spinach
5. Cheese
6. Kidney beans
7. Milk
8. Yogurt
9. Cauliflower
10. Broccoli
