Taking care of your body’s health is the first step to taking care of your mind and soul. And when you think about healthy diets, proteins are very important. Whether you are a fitness fanatic, an average worker, or a child, your body needs the right amount of protein to keep running. Our muscles, hormones, skin, and organs are all made up of protein.
What is Protein?
Proteins are chains of essential amino acids. Amino acids are encoded by the mixture of the three DNA building blocks named nucleotides. They are important for the structure, function, and control of the body’s organs and tissues.
What do proteins do for the body?
Proteins have many important jobs in the body, such as building and fixing tissues and making enzymes. Proteins also help move things like oxygen, nutrients and waste around the body. Proteins keep the body from getting sick and help the immune system work better.
The body needs a steady supply of proteins to keep these functions going. When you eat foods high in protein, you can build muscle and feel fuller. Protein is an important part of a healthy diet and can come from plants and animals.
Chicken Breast
Chicken, especially chicken breast, is a lean source of protein that can be used for many kinds of meals (lean source is a source of protein that is low in saturated fats and calories). One chicken breast, which is 3.5 ounces (100 grams), has 31 grams of protein.
Also, chicken breast is simple to prepare. You can grill it, roast it, or add it to soups and salads. Chicken is also a great source of the vitamins B3 (Niacin) and B6 (Pyridoxine), which help the body turn food into energy.
Milk
Milk has been a product that can’t be replaced since the beginning of time. Milk is the right source of protein, with about 8 grams of protein in a 250 ml cup of milk. Also, milk helps compensate for the nutrients other foods don’t have, making our diets more complete.
It is an excellent source of magnesium, zinc, vitamin A, and many other nutrients. Milk also has all nine essential amino acids that help repair muscles. And many people may know that milk has calcium, which helps keep bones healthy and strong. Milk is a versatile food for smoothies, coffee, oatmeal, and other meals.
Lentils
Lentils are the finest source of protein for vegans and vegetarians who don’t eat meat or chicken. The protein in lentils helps keep the heart healthy, aids digestion and keeps blood sugar levels in check. The best part is that there are many kinds of lentils, like black, green, chickpeas, black beans, and many more. To give you an idea, about 12 grams of protein are in a half-cup of cooked lentils.
Cottage Cheese
Here’s more in store for vegetarians. It tastes mild and feels creamy. It has a lot of protein, and a serving of 1 cup (226 grams) has 28 grams. Cottage cheese is often eaten as a protein-rich snack or decided to add to dishes like lasagna or baked goods.
The best part is that this slow-digesting protein continues to keep you full without making you gain weight. Cottage cheese is also full of good things, like B vitamins, calcium, and phosphorus. After reading this article, I’m sure you’ll give this healthy snack a place in your home.
Eggs
Eggs are the most beneficial and nutritious foods in the world. Every gym trainer will tell you to eat them. They contain proteins, essential vitamins, minerals, antioxidants that protect the eyes, etc. Several sources say that an average large egg has about 6 grams of protein.
This can be a little different depending on the egg’s size and other things. Also, eggs can be made into quiches and frittatas by scrambling, frying, or baking. And because of this, we should eat eggs almost every day.
Fish
Fish is one of the foods with the most protein. Almost all fish are high in protein, but Salmon and Tuna will be discussed in more detail. A serving of salmon, which is 100 grams or 3.5 ounces, has 22 grams of protein. Salmon is also full of good things, like Vitamin D and omega-3 fatty acids. When it comes to tuna, a 3.5-ounce serving has about 26 grams of protein. You can also put fish on sandwiches or salads for a healthy meal.
Beef
Beef contains a lot of protein but also has a lot of fat and calories. So, choose lean cuts of beef to get as much protein with the least fat. A serving of beef, which is 3.5 ounces (100 grams), has 26 grams of protein. Beef is an excellent source of iron and Vitamin B12, as well as protein. Beef will help your muscles grow, and your tissues heal if you eat it. Beef also has zinc, which helps keep your brain working well and helps you get pregnant and have children.
Greek Yogurt
It is made by straining regular yogurt to remove the whey, which makes it thicker and higher in protein. One serving of Greek yogurt, which is 6 ounces (170 grams), has between 17 and 20 grams of protein. It is frequently utilized as a topping for things like granola or as a replacement for sour cream in dips and sauces.
Greek yogurt is a good source of calcium, nutrients, and probiotics, good bacteria that can help keep your digestive system healthy. It is the right source of protein for vegetarians and can be used in many ways in the kitchen.
