One very good question to ask yourself is, “How much protein are you getting?” You must also keep an eye on your protein intake when watching your caloric intake, sugar intake, or salt intake. Every cell in our bodies depends on it for its formation and upkeep. Herein are top 10 foods that are pure protein.
People should eat the best protein powder in India on a daily basis to maintain a healthy body. You should include protein in your regular diet to keep your cells in good form and as part of a healthy lifestyle.
Amino acids are the building blocks of protein because they are linked together in long sequences. Since you require such enormous amounts of it to maintain good health, it’s also known as a “macronutrient.”
Why Does Your Body Require Protein?
For a variety of reasons, getting adequate protein is essential.
Here are the five most important reasons listed below:
1. Build Blocks: Bones, muscles, cartilage, and skin are made of protein. Hair and nails are primarily protein-based.
2. Tissue Repair: Protein is essential for the body’s repair and regeneration processes. Growing and developing children, adolescents, and pregnant women all need protein.
3. Carrier Protein: Oxygen is carried throughout the body by a protein complex in red blood cells. This provides your body with the nutrition it needs to function optimally.
4. Immune Function: Antibodies are proteins found in the blood that assist in the defense of the body against pathogens such as bacteria and viruses.
5. Energy House: Each gram of protein has four calories. Adding protein to your meal can make you feel fuller and keep you fuller for longer.
The current RDA for protein is .8 grams per kg. Remember that this is the bare minimum quantity of protein that your body needs to function properly. The good news is that eating a lot of protein-rich meals makes it easy to meet your daily protein needs. Here are 10 great protein-rich meals to add to your diet. Enjoy!
Below are 10 Protein-Rich Foods:
Quinoa is a grain that comes in a variety of colors, including white, red, black, and mixed. One hundred grams of cooked quinoa provides almost 4 grams of protein, and because it is a complete protein, it contains all 22 of the essential amino acids.
Lentils, whether red or green, are high in protein, fiber, and essential minerals like iron and potassium. A half-cup (64 g) of cooked lentils provides 8.84 grams of protein. It’s a good idea to incorporate lentils into your lunch or dinner menu. It is possible to add them to stews, curries, salads, or rice to increase the protein content of the meal.
Cooked chickpeas contain around 7.25 g of protein per half-cup serving. A variety of recipes for this versatile bean can be found on the internet, including ones that can be eaten hot or cold. They can be spiced, roasted, or cooked in the oven, to name a few methods of preparation. As a healthy, high-protein alternative to butter in sandwiches, chickpea paste, or hummus, can be substituted in place of the traditional spread.
Peanuts are a good source of protein, contain heart-healthy fats, and may have a positive effect on cardiovascular health if consumed regularly. The amount of protein in a cup is approximately 20.5 grams. Peanut butter has 3.6 g of protein per tablespoon, making a sandwich made with peanut butter a fantastic source of complete protein for the whole family.
Spirulina is a type of blue or green algae that offers around 8 g of protein per 2 tablespoons of the product it is made from. Iron, B vitamins (but not vitamin B-12), manganese, and other trace minerals are present in Spirulina. Spirulina powder and supplements are available for purchase on the internet. Add it to your water, smoothies, or fruit juices for a refreshing taste. Additionally, it can be sprinkled on a salad or snack to provide protein to the meal.
6. Chia Seeds
Seeds are high in fiber and heart-healthy Omega-3 fatty acids, making them a low-calorie, high-nutrient snack option. Chia seeds provide 2 grams of protein per tablespoon, making them a complete protein source. In order to obtain a dose of protein, blend them into smoothies, sprinkle them on plant-based yogurt, or soak them in almond milk to make a pudding are all options.
Buckwheat is a seed that is high in protein and fiber, with roughly 5 grams of protein per 100 grams, and it is also gluten-free. If you’re looking for something to add to your diet that’s also gluten-free, buckwheat is a wonderful option.
8. Green Peas
Peas provide approximately 4 grams of protein per cup of cooked peas. When compared to other vegetables, peas are a good source of protein to consume. Steamed peas are the most delicious way to consume fresh peas. To avoid mushy peas, make sure not to overcook the vegetables. Puréed peas can be used to make dips and soups, among other things. When eaten with whole-grain foods, they provide a nutritious boost.
Beans such as kidney, black, pinto, and many more contain a lot of protein in a single meal. Generally speaking, a cooked cup of most beans has roughly 15 grams of protein. They’re also a good source of complex carbohydrates, fiber, iron, folate, phosphorus, potassium, manganese, and a number of plant components that are helpful to the body.
10. Wild Rice
Wild rice contains approximately 1.5 times the amount of protein found in other long-grain rice varieties, such as brown rice and basmati. Wild rice is also a good source of fiber. A cooked cup contains about 7 grams of protein, as well as significant levels of fiber, manganese, magnesium, copper, phosphorus, and B vitamins, all of which are essential nutrients.