Eating a protein-rich diet on a daily basis not only aids in the growth and repair of our body cells, but also helps keep health issues at bay, keeps you energetic throughout the day, and aids in the management of unhealthy cravings. Proteins are made up of amino acids, which are the building blocks of life. However, there are nine essential amino acids that we must obtain from our diet in order for our bodies to function properly. Non-vegetarians are likely to get their protein from eggs, chicken, and fish, whereas vegetarians can get their protein from paneer, soy products, legumes, and other milk products. Many people, especially those who exercise, rush out to buy protein powder, but it is best to get your protein from your daily diet. Here is a list of protein-rich foods you can add to your diet
1. Eggs
They're an excellent source of vitamins, minerals, healthy fats, and antioxidants, as well as a good source of easily absorbed protein. Whole eggs, for example, are high in selenium as well as vitamins B12 and A. They're also high in choline, which is especially important during pregnancy and breastfeeding because it aids in growth and development.
Keep in mind that while egg whites are almost pure protein, whole eggs with the yolk contain many more nutrients such as vitamins, minerals, antioxidants, and healthy fats. If you're worried about the cholesterol in egg yolks, you should know that a lot of research has debunked the notion that they're bad for you.
On the contrary, numerous studies have shown that whole eggs are extremely healthy for the majority of people and may even help prevent chronic diseases.
2. Chicken Breast
If you're looking to increase your protein intake, chicken breast is a great option. Aside from protein, chicken contains a variety of B vitamins as well as minerals such as zinc and selenium. A versatile and easy-to-prepare protein is chicken breast. It tastes well in many different dishes. To make salads, stir-fries, and soups more filling, try adding sliced chicken breast.
3. Peanuts And Peanut Butter
Although most people consider peanuts to be nuts, they are actually legumes. The nutrients in peanuts and peanut butter include protein, folate, magnesium, and vitamin E. Peanuts and peanut butter's high protein content may make you feel more full. In fact, adding peanut butter to a high-carb meal has been shown in studies to help reduce blood sugar spikes after the meal. Putting peanut butter on a slice of bread, for example, can help you feel more satisfied and may help keep your blood sugar stable after you eat.
4. Cottage Cheese
Cottage cheese is a low-fat, low-calorie, high-protein cheese. It's high in calcium, phosphorus, selenium, vitamin B12, riboflavin, and other minerals. In addition, studies show that cottage cheese is just as filling as eggs, making it an excellent choice for a filling meal or snack. Combine it with cut-up fruit for a high-protein breakfast on the go.
5. Milk
Dairy milk contains a small amount of nearly every nutrient that your body requires. In addition to being a good source of high-quality protein, it is also rich in vitamins and minerals like calcium, phosphorus, and riboflavin. Many people who suffer from lactose intolerance are unable to consume milk or other dairy products and must avoid many dairy-containing foods. Lactose-free products, such as lactose-free milk, cheeses, and yoghurts, are now available on the market.
Non-dairy milk substitutes, such as cashew milk and coconut milk, can be a good substitute for milk in many cases, but they are typically lower in protein and lack the same nutrients. It can be a good choice to increase your protein intake if you drink dairy milk, including lactose-free milk.
6. Lentils
Lentils are one of the richest sources of plant-based protein available, making them an excellent choice for vegetarian or vegan diets. Along with other minerals, they are rich in fibre, folate, magnesium, potassium, iron, copper, and manganese. According to research, people who eat lentils and other legumes on a regular basis have a lower risk of developing health conditions such as heart disease and fatty liver disease.
7. Almonds
Almonds are a nutrient-dense tree nut high in fibre, vitamin E, manganese, and magnesium. They're also high in protein from plants.
Almonds can benefit your health in a number of ways, including lowering risk factors for heart disease like high LDL (bad) cholesterol and high blood pressure. Add some almonds to plant-based meals like grain bowls and salads for a filling protein and fibre boost.
Consider pistachios and cashews if you want to add more nuts to your diet. These two wholesome nuts have a lot of protein.