Nutrients are essential for the proper functioning of the human body. An adult male needs a specific amount of nutrients to maintain a healthy lifestyle. These nutrients include carbohydrates, proteins, fats, vitamins, and minerals. Each nutrient has a specific role to play in the body, and it is important to consume them in the right amounts to avoid deficiencies. Most people’s diet lacks protein because of the fast-rushing lifestyle.
In this blog we will list out 10 protein rick food items to include in your diet.
1. Peanuts – Peanuts are a very good source of protein, magnesium and Vitamin E. Studies show that including peanut in daily routine helps in reducing blood sugar spikes.
Protein content: 26 grams in 100 grams
2. Almonds – Almonds are a good source of plant based protein rich in Protein, Fiber, Vitamin E, Manganese and Magnesium. Including almonds in your diet reduces the risk of Heart disease and High blood pressure.
Protein content: 21 grams in 100 grams
3. Lentils – Lentils belong to the legume family. They are a good source of Vitamin B, folate, iron, and potassium. They also contain high levels of protein and fiber.
Protein content: 9 grams in 100 grams
4. Cottage Cheese – Cottage cheese is a product made from curdled milk and is rich in calcium, Vitamin B12, selenium and Phosphorus.
Protein content: 11 grams in 100 grams
5. Eggs – Whole eggs are a good source of protein which is easy to absorb, and they are also an excellent source of vitamins, minerals, healthy fats, and antioxidants. Egg whites are pure protein but the yolk of an egg contains all the essential nutrients.
Protein content: 6.5 grams in 1 large egg
6. Chicken Breast – Chicken breast is the best choice if you are trying to increase your lean protein intake. Including in your diet provides a variety of vitamins and minerals like Zinc and Selenium.
Protein content: 31 grams in 100 grams
7. Fish – Fish is an excellent source of protein also rich in Omega-3 fats, Vitamin B12, Iodine and Selenium. Including fish in your diet helps in reducing heart disease and diabetes.
Protein content: 22 grams in 100 grams
8. Lean Beef – Lean beef is a good source of protein rich in iron, zinc, selenium and Vitamin B12 and B6. Red meat consumption should be regulated as consuming high amounts of red meat can lead to various health conditions.
Protein content: 26 grams in 100 grams
9. Oats – Oats is a good source of protein and also rick in complex carbohydrates. Oats is an excellent choice for breakfast. Variety of breakfast dishes can be prepared by using Oats.
Protein content: 12 grams in 100 grams
10. Protein powders – Protein powders can complete your protein intake when you skipped a meal or rushing for something. Protein powders are also rich in Amino acids and Vitamins. Consuming high amounts of protein powders can lead to indigestion.
Protein content: Usually contains 25 grams of protein per scoop
