We gain strength for our body especially when we eat foods containing protein. Consuming proteins also helps control hunger. They are responsible for the growth and production of numerous enzymes, neurotransmitters and hormones, whose roles cannot be replaced by other macronutrients. The recommended daily protein intake is 46 grams for women and 56 grams for men. Foods high in protein include many natural foods that we can easily add to our daily menu. These are easy to prepare as small protein-rich snacks or in dishes and will help you build muscle or lose fat if you want to maintain your weight. So all roads lead to high quality protein, which we can consider as a builder of immunity, creator of muscles or stress reducer. These are impressive health benefits that we can take advantage of for a healthy diet.
Protein foods and their benefits
Unfortunately, many people don't see how beneficial protein foods can be. All too often, the combination of everyday stress and a drop in energy in the afternoon leads us to eat various sugary fast foods that have more harmful than healthy effects on us. How many times have you come home exhausted and either eaten at your local takeaway or grabbed whatever you could find from the fridge? Probably more than you can count.
So, with little know-how, you can prepare healthy, hearty or vegetarian meals loaded with protein-rich ingredients. All you need is a little advance planning and useful information about amino acids. That's why we've put together some protein-rich foods in this post that can improve your health, build muscle mass and even help you lose weight. With that said, these are the foods you need to know if you want to live a better life. This is a goal that we all strive for these days.
Low carb diet and protein foods
However, the benefits of a high-protein snack go beyond achieving your goals. Snacking on protein not only increases metabolism, appetite, and muscle mass, but also improves healthy bones, cartilage, skin, tissue, and blood. The Ministry of Health recommends that men consume 0.75 grams of protein per kilo of body weight. That's about 56g daily for an average weight man, with a woman needing about 46g. However, if you want to build muscle, you need to increase your protein intake.
The inclusion of protein foods in alow carbohydrate dietNot only does it help avoid the inevitable switch from processed snacks, but it also offers proven health benefits. Reducing carbohydrate intake can help reduce inflammation and regulate blood sugar, studies show. In fact, it might even help you live longer. So save your complex carbohydrates for dinner. For this reason, we have picked out some common protein foods below.
Owner
First and foremost, we will of course list protein-containing foods such as eggs, which are very common and often appear on a health-conscious menu. This animal product is usually full of vitamins, minerals, healthy fats and antioxidants that play a very important role for the eyes and brain. A large egg contains an average of six grams of protein and only 0.6 grams of carbohydrates. Eggs contain more nutrients and calories than just about any other food. They also make portioning easier for even the laziest meal prep. Just cook, cool and get started.
Chicken meat
Which came first: the chicken or the egg? Regardless, this bird's meat is one of the most versatile lean proteins, containing 25g in just 100g piece that's about the size of your palm. It can serve alone as a base for a dish or is ideal for salads and soups.
milk or yogurt
Logically, in second place is another natural product that is also very common – milk. This is an excellent source of protein. One thing that good old cow's milk has over vegan almond milk? You get 8 grams of protein per glass. Not to mention nine essential vitamins and minerals, including calcium and vitamin D. However, if you're a vegan, soy milk contains about the same amount of protein.
Strengthen your body by drinking a glass of milk every day. However, if this doesn't quite satisfy your taste buds, you can choose, for example, chocolate milk after training to maximize muscle recovery. Research has shown that milk could even relieve muscle soreness. Dairy products contain almost every nutrient the human body needs. They are rich in calcium, phosphorus and vitamin B2.
Almonds
Almonds are nature's vitamin pills, loaded with heart-protecting HDL cholesterol, fiber, selenium, zinc, magnesium, vitamins E and B. They also have a decent share ofvegetable protein, which is around 10g per 50g serving. Grab a ziplock bag and bridge the gap between breakfast and lunch without being tempted to quit. This makes these nuts particularly suitable for vegans.
Pumpkin seeds
With seven grams of protein per 30g serving, as well as antioxidants, iron, zinc, potassium, calcium, magnesium and many other nutrients, these little green seeds do much more than just fill the gap between lunch and dinner. Nuts are generally an excellent snack because they contain healthy fats that are very filling. But they also contain protein, which keeps hunger pangs at bay. Take, for example, the popular and versatile pumpkin seeds, which also contain some iron and magnesium. There's no limit to what you can do with these crunchy seeds - from homemade granola to pesto.
Chickpeas or hummus
No matter if youa quick snackor preparing a salad, chickpeas are a great way to sneak in extra protein at nearly 15 grams per cup, as well as fiber (12 grams) and iron if you'd rather avoid meat. Chickpeas are versatile because they really take on whatever flavor you prefer. They taste great in a curry with cashews, lentils or as hummus.
Hummus made from chickpeas is not only one of the tastiest dishes, but is also full of nutrients. This oriental paste combines a balanced amount of fiber, carbohydrates, copper, manganese, iron, zinc, potassium, thiamine, folic acid and vitamin B6. Humus is also rich in plant protein, which is important for maintaining immune system functions. A study found that people who regularly consume humus have a 53% lower risk of being overweight. The reason for this is that hummus contains fiber, which curbs appetite and reduces calorie intake. In addition, hummus is a good source of plant-based proteins, which can reduce appetite and boost metabolism.
Lenses
Lentils contain 9 grams of protein in a half-cup cooked serving. There's even more in it: 8 grams of fiber, 3 mg of iron and a healthy dose of potassium for around 115 calories. Switch things up and use lentils as a base for protein-rich foods. Furthermore, you can simply throw this bean plant cooked onto your salad or try a more traditional lentil soup and stews. Lentils also contain important nutrients for the body, such as manganese, magnesium and folic acid.
Black beans
You can always use options for more protein that don't require cooking, and black beans fit the bill. Keep a few cans in your cupboard so you can drain and rinse them when you want to add them to different dishes. Each ½ cup serving contains 7g of protein, approximately 100 calories and 2mg of iron, making it a good choice for vegetarians and vegans.
Broccoli
As a vegetarian alternative to meat, this vegetable is also suitable for a low carb diet. 100g of sliced broccoli contains 3g of protein. Broccoli is a very healthy vegetable that contains vitamin C, K, fiber and potassium. For all of these nutrients, a 1-cup serving of broccoli contains only 31 calories. It also contains large amounts of botanicals and flavonoids such as camphor oil. These can have antioxidant and anti-inflammatory effects. Similar to all other cruciferous vegetables, broccoli also contains high levels of glucosinolates and compounds that may reduce the risk of cancer.
Eating steamed broccoli can help lower cholesterol levels in your blood. Additionally, broccoli may improve liver health by stimulating detoxification and antioxidant production in the liver. Broccoli can be steamed, roasted, baked or fried. You can use it to prepare delicious side dishes, soups and sauces. Protein Content: One cup (91 grams) of chopped broccoli contains 2.6 grams of protein, while 100 g of broccoli contains 2.8 grams. Protein therefore accounts for approximately 20% of the calories in broccoli.
Seafood and fish
Shrimp or crabsFor example, seafood is also a good source of protein that also contains omega-3 fatty acids. Approximately 90% of its calories come from proteins, making it one of the best sources of such nutrition. A fatty type of fish like tuna contains around 20 grams of protein per serving, while a can contains a whopping 33 grams. In any case, this tasty fish should be at the forefront when ordering from restaurants or pantries.
No time for cooking? Grab one of the various versions of pre-prepared tuna, salmon or mackerel from the refrigerated section with the added benefit of omega-3 fatty acids. You can choose from different options - with or without dressings and other ingredients such as bulgur, lentils and quinoa. Other plant-based protein sources also include oats, cinnamon, green peas, beans, peanut butter and many more. It is known that protein-rich meat, especially beef, and products of animal origin such as quark and cheese are also classified as protein-containing foods.
