One of the most important things for a healthy diet is having a variety of protein rich foods. Whether you are going on a diet or just want to feel better, protein- foods are the way to go. It's important to have a regular intake of it, as well as making sure you're getting certain vitamins and minerals from other foods you eat. These foods are great for you because they offer a lot of protein and other nutrients your body needs for growth and repair, as well as providing you with enough energy to get through your day. Below we've listed the top 10 protein rich foods on the market so you can get the best out of this list.
The 10 Best Protein-rich Foods
Take a look at our list of protein rich foods below!
Meat is one of the best source of protein foods. Meat is a 100% protein-based foods and also contains adequate amounts of B vitamins, iron, magnesium, phosphorus, potassium, zinc and vitamins A, D and E. It is found in most households and is healthy, protein-rich food. Based on your diet you may need more but when combined with other foods, meat should fulfill the majority of your protein requirements. It can also be an important part of a healthy diet because it helps reduce the risk of cancer, diabetes, and other serious illnesses associated with a high-carbohydrate diet.
2. EggsEgg whites are a perfect source of protein foods and are also low in fat. Eggs are also highly versatile, meaning that they can be used in a variety of dishes. Most people on a diet are required to eat eggs and that’s because when you workout, your body needs more protein which eggs have lots of. Eggs also contain vitamin D, which is important for your bone health and overall health.
If you’re vegetarian and can’t have meat or eggs, we’ve got you covered. Lots of people stress over what vegetarian options give your daily dose of protein. Soybean is the answer. Its taste and meat-like texture make many people even prefer it over meat. Soybeans are the most common form of soy products that can be found at your local grocery store. It can help prevent and reduce the symptoms of osteoporosis, diabetes, and cardiovascular disease. Soybean is a protein-rich food that has been shown to have beneficial effects on people's health.
4. TofuAnother familiar replacement for meat or milk-based products is tofu. That’s right! Tofu is vegan-approved. Tofu is a great source of protein because it contains all the essential amino acids. With cheese-like texture and taste, it is derived from soya and definitely good protein foods. It has a protein and calcium content that exceeds the recommended daily values for both men and women, as well as being an inexpensive item. Tofu is also high in calcium, which is important for strong and healthy bones.
5. MilkMilk is essential to any wholesome diet. It gives your body proteins, vitamins, and calcium. Experts say that it can reduce the risk of heart diseases or diabetes or high blood pressure. Milk helps in bone health and can prevent osteoporosis by giving bones calcium. If you’re health-conscious or on a vegan diet, cow’s milk can be substituted for almond, soy, or cashew milk. Some of these even have added nutrients. For example, cow’s milk has about 8 grams of protein but soy milk also has about 7 grams.
6. AlmondsAlmonds will be a good choice if you are looking to add protein foods in your diet. Almonds are rumored to increase memory and brain function. While that may be true, we guarantee they are a great source of protein. In fact, 100 g of almonds has almost 22-23 grams of protein. Even a few almonds a day can do wonders for your body. You can soak them overnight and have them in the morning for breakfast to start your day off right with protein rich foods.
7. Beans And LentilsBeans and lentils are packed with protein that can help you lose weight and feel full. You don't have to be a vegetarian or vegan to enjoy these options, but they are best consumed in moderation. Beans are high in fiber and minerals, while lentils provide iron, zinc, magnesium, and calcium. Beans and lentils help with resolving digestion issues, regulating blood sugar, and improving colon health. One of the five main food groups, they are essential to a good diet and easy to fit into any dish!
8. Mozzarella CheeseSay cheese! We’re telling you that cheese isn’t so bad after all! How would it sound if we said you could eat that cheesy mozzarella pizza and feel good about it? Mozzarella cheese has an astounding 25 grams of protein! Cheese in general has anywhere from 10-30 grams of protein. Enjoy your meal in peace because the next time someone says cheese isn’t healthy, you can tell them we said that cheese is a protein rich food!
9. OatsOats will be a good option if you are looking protein foods. Oats are called "the ultimate whole grain" because they contain so many nutrients and make such a great breakfast option. They are also gluten-free, which is perfect for those with dietary restrictions. It’s usually eaten for breakfast like oatmeal and is a healthy alternative to grains or flour. Oats are usually recommended for people on a diet or as a supplement to a gym routine.
Broccoli is the best protein foods on the planet. It is bursting with nutrients and vitamins and a great source of protein. Broccoli is a dietary necessity for a healthy and strong body. It boasts high levels of important nutrients such as vitamin C, folate, and fiber, which are necessary for bone health, healthy skin and hair, and immune function. Broccoli is flushed with antioxidants that can help prevent cancer, boost immunity, and even reduce the risk of diabetes.
What Are the Benefits of Protein?
1. Muscle Building
Protein is a nutrient that can help to build muscles. It can also help to maintain the muscle you have. One of the keys to building muscle is getting enough protein. Protein builds muscle, increases strength, and fills you up without the added calories that come with adding in carbs.
Repairing tissue is an essential process that constantly goes on in our bodies. A major component of this process is protein synthesis, which requires both energy and the presence of essential amino acids. Protein has been hailed for its ability to help us with muscle and tissue repair. Beef, eggs, and fish are filled with amino acids that help repair tissue.
3. Reduce Inflammation
A diet high in protein can reduce inflammation, which is a key factor in many conditions that affect health. Going vegan or vegetarian can reduce inflammation in your body, however some people may not be able to do so due to taste preferences. Protein can help to reduce the workload on your liver and kidneys, leading to less inflammation. If you are one of those people, here is a list of protein foods that you can use that will not only help keep your joints healthy but also still give you some variety in your diet.
When it comes to protein, the type of food you choose is vital. In order for your body to rebuild muscle tissue, it needs amino acids. These nutrients are found in proteins, which are found in vegetables, fish, meat and dairy products. The best way to ensure that you have a healthy diet is to do your research and eat plenty of protein rich foods. In this article, we made a list of the top ten protein foods you can have for a better diet and better health.
The 10 Best Protein rich Foods Infographics