It must be a digestive problem or cholesterol problem bothering you, which might have made you search for a protein rich food. Or you might be a person of the other category with sincere health enthusiasm. Welcome both of you! You are going to explore the best part of any food(i.e. protein) which takes your diet habits and nutritious awareness to a sophisticated level. High protein foods have the ability to get over any metabolic disorder in the body. This is explained in a scientific approach in following paragraphs.
Chemically: What is a protein?
Protein is a macronutrient in our body. It is the crucial ingredient of the body without which it cannot execute metabolic activities. Proteins are made out of long chained amino acids.
Amino acid residues make chains forming ‘peptides.’ The long amino acid chains form proteins, which are highly important for muscle and cell construction in the body. To discuss what does a protein do to our health significantly and understand the exceptionality of protein supplements, go through these lines.
- Protein is the fundamental component of the body cells, not only for humans but every living organism.
- This essential ingredient is the building block of cell growth, tissue growth, and their functionality.
- Protein diet activates digestive and regulatory systems to work at their best. Healthy circulation involves improvement of hemoglobin levels, resulting in best oxygen supply to the entire
- High protein foods give extraordinary immune strength without much need of special foods as the protein foods are available all around us in huge
- Muscle tissues and metabolism get the primary benefit from a perfect protein diet.
Also, the quantity of intake recommended per day for an average human is about 1 gram per kg weight. A pregnant woman have to double the intake of protein foods. Eating protein snacks does half of the job without much effort.
Protein, in turn, provides many advantages for physical body apart from regulating metabolism. To try such different types of protein supplements and a few unconventional high protein foods, it seems a bit tougher. There are some prepared foods high in protein content viz. protein powder, shakes, and protein bars.
We can also find various brand new supplements and foods with high protein nutrition with regular updates in the composition. There is no harm in consuming such products though; there are numerous homemade best protein foods which give multiple advantages than those of the products bought from the market.
Best Protein Foods
To make a good list of high protein foods, we have done a distinct categorization of food varieties so that you will get to your choice of food quickly.
High protein Meats
Meat stands first in the entire sources of protein. They are most famous for providing the whole energy required for the body. In the following headings, you are going to find the best protein foods in the non-vegetarian category.
Meats are, on an average, filled with protein around 1/4th of their weight.
Do not have more than 400 grams of fish in a week at any cost. Pregnant woman are strictly restricted to 200 grams. Bounding to this point, you can enjoy the taste and the benefits of fish in all regards.
Not a single type of fish, but almost every fish is a protein rich food. To take few familiar names, we have listed some of them.
- Salmon fish is known for its useful fat content, omega-3s. Also, it comes under rich sources of protein. Salmon protects heart with these healthy fats and salmon also controls LDL cholesterol, which further prevents inflammation. All the primary jobs come in the way of the job of protein foods.
- Tuna is similar to salmon regarding protein content. All types of tuna are high protein foods, which provide many dietary nutrients along with protein.
- Halibut is another best choice because of its least fat contents. It is no different from other fish as a protein-rich food, but the fact of low fats makes it more reliable for obese and diabetic people.
- Tilapia is good for muscle building. As proteins are the building blocks of tissues and muscles, tilapia gives enough room for the muscle growth with its minerals and nutrients.
An egg provides half of the protein needed for the day. Egg whites have least fats and best protein content. The egg is the purest form of a protein-rich food with no useless content in it. Minerals and vitamins in eggs are so abundant that everyone who takes an egg in the morning daily has no nutritious deficiencies even with limited food habits.
In non-vegetarian foods, high protein foods list always starts with meat, but the egg is useful for many additional health purposes with its minerals.
Always choose breast part of a chicken when it is a high protein diet. It gives extraordinary amounts of proteins in food, i.e. about 27 grams per 100 grams. There is no discrimination in the chicken types, be it a turkey or any other local type.
Pork is also full of protein, just similar to that of other high protein foods in the meat section. Pork chops are needed to be soaked in salt water to get some tenderness. Soak and chill the pork chops before cooking to get the best taste.
Steak is the first suggestion for a high protein diet out of all beef. It also has around 23 grams of protein for every 100 grams. It is better to choose round steak to draw maximum meat protein.
For other health purposes like inflammation and fats, grass-fed beef works the best. Other types of beef like grain-fed ones may cause belly fat due to high omega-6 fatty acids. The high-fat problem is the worst culprit that pulls back our programme of protein diet plan.
Not only the best sources of protein but also all the beef provide creatine in good amounts.
High Protein Vegetables
Vegetarians! You need not worry about the choice of foods with protein. High protein vegetables are as equally good in providing all the sufficient nutrients as meats.
Vegan protein organically does a bit better work for you regarding habitability, as humans are evolved as vegetarians and civilized as cruel killers. But it’s the tendency that drives; we cannot stop killing. Apart from philosophy, there is a scientific match of vegan diets with us, humans.
Spinach is best used in western countries in salad recipes. It has vitamins A, C, and B in abundant amounts; also minerals like magnesium. Protein in spinach is about 3 grams. Use spinach for healthy nutrition.
Tomatoes, known for their popular anti-cancer agent, lycopene, is now ready to enhance the energy system of your body. Tomatoes give 8 grams of protein in their dried form. Also, vitamins A and E are available in plenty amounts, which is furthermore beneficial.
Broccoli, though the protein seems least of all the others, it activates the best digestion which makes protein’s work easier a lot. Broccoli has 3 grams of protein in it.
The complex sugars in broccoli become helpful in fat reduction. Adding other easily digestible supplements helps bettering the process.
Beans are as good as leafy vegetables in giving best protein. Beans provide 16 grams of dietary fiber, which is far ahead of many other protein foods in the list.
Protein in beans in about 21 grams per 100 grams of weight.
- Apart from these, every vegetable has a minimum level of protein nutrition for sure. Cruciferous family, Cucurbits family foods are the primary examples of the foods with healthy nutrition and reasonable protein amounts.
Protein rich fruits
Dried fruits are the best-remembered protein rich food in whole fruits family. They are the better protein supplements than their original grape form.
Calcium content is also high in raisins, which fulfill the need of protein and mineral simultaneously to strengthen your bones. Digestive system gets an advantage with high fiber content and minerals like iron and potassium. Also, muscle surrounded by unused fats get cleared off throughout if such nutritious food is taken.
Dried apricots also give best protein content(around 6% of Daily Recommended Value). They also contain healthy Vitamin A levels, which protect from inflammation and free radicals. But raisins are safest fruits in dried form as they contain protective sugars whereas every other fruit has a little more than that of dried grape.
Dates are highly popular snacks but are overlooked for their immense nutrients. Levels of potassium are entirely sufficient as what you require for a day. Dates are the best protein snacks out of all the fruits as they can simultaneously manage the digestive and metabolic issues which can be a replacement for the job of proteins.
The best asset of dates is that they give fibers which complete your needs of fat burning and sugar control in the blood.
Avocado is mostly avoided due to the concern for high cholesterol. But the fats in avocado aren’t all threatening to our health. We find the necessary nutrients, especially protein nutrition, which suffices everything for a healthy and complete diet.
Avocado gets you healthy protein snacks with salads and smoothies during snack time.
Apart from being one of the high protein foods, jackfruit is a good source of other nutrients which enable body metabolism to work more efficiently.
Jackfruit is filled with antioxidants which make it a vital food for anti-inflammation. The immune system is strengthened with rich Vitamin C and potassium contents.
Fiber, protein, and potassium are the top constituents of banana nutrition. Fiber improves digestion. Potassium, as a mineral, is useful for cell tissues, bones, and various other health purposes. Protein, as we discussed, gives much-required energy making the body work well on its metabolism.
The above facts about banana give a clear idea of how useful is a banana for health. Banana is the best protein-rich food with additional assets that are useful in the same tract as that of proteins.
Guava’s valuable contents not just end up at protein but it is rich in lycopene, and Vitamin C. Lycopene makes every food the favorite of its kind, so is the case with guava. A protein rich food in diets with essential properties like rich antioxidants and boosting immune strength worth becoming part of everybody’s diet as no one can neglect nutrition.
Lycopene prevents cancer and free radicals’ activity in the body, which is a prior benefit to this protein rich vegan food.
Cantaloupe fruit has the immense sweet flavor causing no harm due to its sweetness. The proteins in food may be slightly lesser than the above, but the other ingredients in cantaloupe make it a special fruit for the most important characteristic of fulfilling the roles of a high protein diet.
Vitamins A and C add strength to the immune system by resisting free radicals and inflammation. Cantaloupe is a rich beta carotene food with its orange pigment, which makes it an important food for improving eyesight. Cantaloupe also enhances the digestive system with healthy fiber portion.
Coconut nutrition isn’t just about low carbs, but the useful protein content gets you the best benefits of coconut products. Pulp in raw coconut is highly rich in proteins which are mostly neglected by us.
Dairy Products and Other Foods
Every Milk Product is a Protein Rich Food
Milk is one of the three most-suggested eatables for everybody to maintain health. The other two are eggs and meat, which are also the foods high in protein.
Also, milk contains almost every healthy nutrient that is essential for the body. Protein is about 4% in milk. Cow’s milk is more useful in terms of lesser fat and better minerals than the others.
Coming to milk products, yogurt and different kinds of cheese are high protein foods. 100 grams of yogurt contains 20% of protein. Greek yogurt is the densest of all kinds.
Many kinds of cheese, namely parmesan cheese, swiss cheese, mozzarella cheese, and cheddar cheese make best protein snacks. They are also rich in calcium, selenium, phosphorous and a few vitamins.
Not only almonds, but many nutrient-rich nuts are also the best sources of protein. Cashews and Brazil nuts fulfill the daily demand of protein for the body with just a couple ounces. Almond is universally popular super food for their highly effective nutrients and health benefits. Fibers, Vitamin E, magnesium, and manganese are some non-protein assets of almond nutrition.
Coming to protein content, almonds have 42% of daily value in a 100 grams of weight. But adding too much of proteins in food may lead to increase fats in the body as almonds contain too much of them(75% of daily value).
You might have observed young people preferring oatmeal for breakfast these days more. It is due to the fatless, mineral-rich nutrition of oats. Protein in oats is astonishingly high, i.e. 17 grams per 100 grams of weight.
Eating oatmeal is the best way to reduce cholesterol, also for fulfilling the need of energy and carbs. Fibers are also abundant in oats along with healthy minerals and vitamins. All the assets of oats nutrition make this protein rich food an exceptional superfood useful for many health benefits like fat reduction, relieving oxidative stress, etc.
We have many sources of protein for vegetarians in vegetables, seeds, and dairy products. But lentils have exceptional nutritional values which do not let you think of other vegan protein sources.
Minerals in lentils make a long list, to take a few, magnesium, potassium, iron, copper, and manganese are on top of the list. Protein nutrition takes 10% part of daily recommended value per every 100 grams of weight. With no hesitation, lentils can be added as a principal ingredient in your protein diet plan.
Readily known for their best applications in diets for healthy metabolism, chia seeds stand on top of high protein foods. Necessary fats(omega-3) and minerals provide a healthy atmosphere for active metabolism. Proteins are also abundant in chia seeds(14% by weight).
Chia seeds are known for its abundant fiber amounts, which makes the digestive system highly efficient at controlling sugars and fats in the blood. On the whole, chia seeds occupy the position of a best-suggested ingredient into any diet out of all foods containing protein.
Chickpeas are undisputable regarding protein nutrition. They contain 19 grams of it per 100 grams. Chickpeas are most useful for weight control with their least calories. There is no better choice of protein snacks other than chickpeas.
Chocolate milk isn’t just for kids, buddy! The amount of protein alone is enough to make you believe this. 6% of daily recommended value of protein is available in a single serving of chocolate milk. Just at the room temperature, we can have this protein snack.
These are the best suggested foods with protein in sufficient amounts.
“Eat every food to the fullest of your need, but not of the taste.” This is the slogan of the day for your best and healthy diet planning. Protein is the king of the jungle while discussing nutrients. So, do not neglect the high protein foods which do not match your taste.