Protein is an important component of every cell in a human body, therefore human beings require high protein food for their body to function properly. The word protein itself has been derived from the Greek word ‘proteos’, which means ‘primary’ or ‘first place’, which states the importance of protein that has to be consumed. Proteins are needed in order to repair and build tissues. Proteins make enzymes, hormones and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin and blood in a human body.
High protein food consumed in moderation helps in staying fit and active. The other important benefit of consuming high protein food is that it does not get stored in the body like fats and carbohydrates.. Protein aids healthy weight and also facilitates weight loss because it is fulfilling and gives body the high energy required to keep going.
Here is the list of 10 foods that are high in protein and should be consumed to stay active and healthy:
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Eggs
Eggs make one of the most delicious high protein foods. It is packed with all the good nutrients that are important for good health. One of the advantages of eating eggs is that it is high in cholesterol but does not affect cholesterol levels in the blood. Choline is the nutrient that most people don’t even know that exists but it is crucial for health and eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient. Eggs also contain vitamin A, B5, B12 and B2. Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc. It comes with 77 calories, 6 grams of protein and 5 grams of healthy fats. The best part about eating eggs is that this high protein food can be made in so many different ways, which never lets healthy eating look boring or monotonous.
Chicken
Chicken is the most widely used white meat. This high protein food is quick to cook and can be made in a variety of ways which makes it a perfect option to consume. The health benefits of eating chicken are numerous. It’s a great source of lean, low fat protein which contribute to muscle growth and development. It helps support a healthy body weight and aids weight loss. Eating chicken breasts is good for heart as it suppresses body’s amino acid levels. Chicken consumption prevents bone loss and also boosts metabolism. Chicken consumption keeps blood vessels healthy, energy levels high, and high metabolic rate which burns away the calories so that a healthy weight can be maintained or achieved.
Almonds
Almonds are not only high in protein but are also the world’s most popular tree nuts and contain a lot of health benefits. They are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals. Almonds are a fantastic source of antioxidants which help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging and diseases. Almonds are not only high in protein but are packed with Vitamin E. Almonds are low in carbs but high in healthy fats, protein and fiber. This makes them a perfect choice for people with diabetes because it assists with blood sugar control. Almonds also helps lower cholesterol levels. Handful of almonds make the best snack and gives a quick energy boost. Almonds are the most consumed nuts when on a strict diet because it gives all the good vitamins and nutrient that one might not be consuming during selective or less eating.
Lentils
Lentils are high protein food which are vegan friendly and are packed with all the good stuff. Lentils have a lot to offer and the best part, they are inexpensive and easy to find everywhere. Lentils are low in fat and extremely nutrient-dense. Lentils are good for bones and they are a good source of folic acid which is an important nutrient to load up. Lentils are not only high in protein but are packed with magnesium as well. One cup of lentils is enough to be consumed the entire day when resorting to healthy eating because it will provide the body with all the good nutrients. Lentils come in so many varieties such as brown, puy, red, yellow, green and beluga. From salads to soups to pasta, the options are limitless when one wants to add highly nutritious high protein lentils in their day to day diet.
Milk
Milk is a high protein liquid which is good for our health and general well being. The benefits of milk are endless that is why it becomes a part of one’s life right from the tender age. For children, adults or seniors, milk is packed with all the good nutrients that are required by human body. According to the National Dairy Council, milk is filled with nine essential nutrients that benefit our health, such as calcium, protein, potassium, phosphorus, Vitamin D, B12, A, riboflavin and niacin. Protein dense milk does nothing but wonders to the body. It is good for skin, hair and teeth. It also provides calcium to make our bones healthier and stronger. Milk is an instant energy booster and aids in muscle growth. The soothing and cooling properties of milk not only reduce stress but also fight heartburn. Over the last few decades, researchers have found that milk helps prevent many different diseases. This includes its ability to help lower high blood pressure and reduce the risk of strokes. In addition, milk has the ability to reduce the production of cholesterol by your liver, and helps improve eyesight.
Beef
Beef is a high protein red meat which is consumed all over the world. It is a BBQ lovers’ favorite food and makes a fulfilling meal. With beef’s exceptional taste and flavour, as well as its meal versatility, it has a lot of health benefits. Beef contains the amino acids you need for muscle building and tissue repair. Beef is rich in iron and iron contained in beef is more easily absorbed by the body, which makes it the best source of iron for your body. Iron is essential for our red blood cells to deliver oxygen to the cells in our bodies. Beef also contains a healthy dosage of zinc, which is an essential mineral that we need to perform various bodily functions. Beef steaks are the most common and well loved food all over the world.
Quinoa
Quinoa is one of the most healthiest foods in the world. It is very nutritious. Quinoa is gluten free and high protein food. Quinua one of the few plant foods that contain sufficient amounts of all the essential amino acids.. Quinoa is high in magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. It is basically a seed, which is prepared and eaten similarly to a grain. It has been consumed for thousands of years in South America but has now become a trend all over the world as its benefits got discovered. Quinoa has achieved the superfood status. There are three main types of quinoa: white, red and black. Quinoa is gluten free, therefore it makes a fulfilling and healthy option for those who are allergic to gluten. Along with being a high protein superfood, quinoa is a low GI (Glycemic Index) food which is good for blood sugar control.
Cottage Cheese
Cottage cheese is one of the high protein foods. It is a fresh curd cheese which is mildly flavoured and adds so much creamy flavor to the meals. Cottage cheese is high on fat and it is a protein dense food. Other than iron, almost all essential minerals like calcium and magnesium are present in cottage cheese. Cottage cheese derived out of cow’s milk is one rich source of protein you can load up on. Another highlight of cottage cheese is that it does not require any cooking and can be consumed directly. Cottage cheese can help regulate blood sugar levels too. Cottage cheese is packed with magnesium and ensures better heart health and immune system. The high protein component of cottage cheese also helps slow release of sugar into the blood and prevents abrupt hike and decline in blood sugar levels.
Cauliflower
Cauliflower provides a fairly good amount of protein for the number of calories it delivers. Cauliflower is not only healthy but due to it being low in calories, it has become a favorite food for weight watchers. Cauliflower has replaced a lot of meaty dishes because it does the same job for the vegans and those who are vegetarian. Intake of cauliflower has been analyzed in relationship to a variety of different disease risks. When consumed at least once per week, cauliflower has been associated with decreased risk of colorectal cancer. Due to its ability to bind bile acids, intake of cooked cauliflower has also been linked to better regulation of blood cholesterol.
Chickpeas
Chickpeas make a huge part of Mediterranean and Middle eastern cuisine, but due to its health benefits, its popularity and consumption has spread all over the world. They also come with a range of potential health benefits because chickpeas are high in fiber and protein, and contain several key vitamins and minerals. Chickpeas are sometimes known as garbanzo beans and to achieve the best cooking results, it is advised to soak them in water for 8-10 hours. Chickpeas are not only fulfilling and make tastiest of dishes that they are a part of, but they have a lot of health benefits which are linked to controlling diabetes. Chickpeas facilitates heart health and controls blood pressure issues. Research shows that including chickpeas in the diet lowers the amount of low-density lipoprotein, or bad cholesterol, in the blood. Many studies have over the years suggested that increasing consumption of plant foods like chickpeas decreases the risk of obesity, overall mortality, diabetes, heart disease, promotes a healthy complexion, healthful hair, increased energy, and overall lower weight.
