Protein is a very essential nutrient to our bodies to help them function and maintain normal growth. Although the necessary daily intake is controversial and depends on many factors such as gender, age and weight, there’s no doubt that one must include a fair amount of protein in his regular diet. Protein deficiency could lead to many problems such as muscle atrophy, and increasing foods rich in protein is recommended especially to those trying to lose weight.
This is because protein can fill your stomach for a long time, leaving you feeling satisfied and protecting you from feeling hungry too soon. It keeps your blood sugar steady and slows digestion, so it’s no wonder that consuming more protein snacks could help you lose weight. In this article, we’ll feature some of the high protein foods to help you incorporate more protein in your diet:
Eggs are very high in protein, especially their whites, which are considered pure protein. On the top of that, they are very rich in other essential nutrients such as anti-oxidants, vitamins and healthy fats.
2. Chicken Breast:
It’s recommended to have this roasted and without skin to limit the calorie intake and keep things as healthy as possible, but chicken breasts are quite high in proteins, which makes about 80% of the calorie content. Being very easy to cook and quite delicious on its own, it’s natural to put this second on the list.
The popular nuts are also rich in protein, which makes about 11% of the calorie content. They are constituted of other necessary nutrients as well such as manganese, magnesium and Vitamin E.
One of the healthiest grains, oats contain protein that makes up 15% of its total calorie content. It’s also full of healthy fibers, Vitamin B1 (thiamin,) magnesium and manganese.
5. Cottage Cheese:
Low in fat and calories yet high in protein, this is a healthy choice if you’re trying to increase your protein intake without increasing the calories going inside your body. Protein is 59% of the calorie content, and it’s loaded with other nutrients such as Vitamin B2 and Vitamin B12, along with essential metals such as selenium, phosphorus and calcium.
6. Greek Yogurt:
Your best choice at this would be the fat-free and sugar-free yogurt. This decreases the calorie intake and still ensures that you get a high protein content with 48% of the calorie content. Although the full-fat version of the yogurt contains more protein, it delivers more calories.
It may contain a relatively low content of protein if you compare it to the previous foods, but broccoli is one of the healthiest vegetables with many useful nutrients such as Vitamin C and K, and essential ingredients that protect against cancer. In addition, its protein content is pretty high if compared to other vegetables, being 20% of total calorie content.
To fish lovers out there, you get something as well. Tuna is very rich in protein with 94% of the total calorie content, and it’s low on fats and calories, making it a very healthy choice especially if you are a seafood enthusiast. It contains many other nutrients in the same time, most notable omega-3 fatty acids. Fish generally is considered a source rich in protein but the exact amount varies from one type to another.
9. Pumpkin Seeds:
Pumpkin seeds are rich many nutrients including protein, making 14% of the calorie content. It also contains other nutrients such as zinc, iron and magnesium.
Who doesn’t agree that they’re extremely delicious? But add to your information that they’re rich in protein as well, as it makes 16% of the calorie content. They also contain fibers and magnesium, adding to their benefits.
Summing It Up:
Don’t underestimate protein. Nutritionists and doctors cannot emphasize its importance enough. With so many choices (delicious ones, too,) available, you’d have no excuse not to include enough protein in your daily diet.
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