Protein is a very essential nutrient for the human body. It is made up of amino acids which are required for our general well-being and good health. The body itself produces most amino acids but external protein sources are also required to produce the types which are not.
Parts of our body like hair, nails, muscles etc. are mainly composed of protein. Many people suffer from weight issues because their bodies have a large amount of fat and not enough protein. Therefore, they are advised to follow a high-protein diet with minimum fat and carbohydrates. Such a diet helps in the burning of more body fat and an increase in muscle mass that results in a fitter and healthier body.
Growing children, athletes and expectant mothers are asked to eat a lot of protein because they have high energy and growth needs (their bodies are constantly working to form new cells and tissue). Proteins help in overall physical and mental development.Here is a list of a variety of healthy foods that are rich in protein.
4 List Of High Protein Foods
Non Vegetarian Foods
White meats and fish are excellent sources of protein, however, all fat must be trimmed off before consumption. Turkey and chicken (poultry) are very good options for a low-fat meal. Fish like mackerel, cod, salmon, tuna and haddock are all high in protein and other essential nutrients as well.Red meat like veal and beef should not be consumed often because even though these meats are protein-rich, they also have a high fat and cholesterol content.
Dairy products include milk, all milk products and eggs. Milk is one of the most protein-rich foods and is an excellent option for people who do not eat meat and fish. A saturated milk product like cheese (especially parmesan, cottage cheese and Indian paneer cheese) is an excellent choice for such people because of the high concentration of protein and calcium in a smaller quantity.
Eggs are considered to be a complete food. This is due to the presence of almost all essential vitamins and minerals. They are also chiefly composed of protein making them very good for the hair and nails. Eggs are supposed to provide a big boost to the growth and regeneration of brain cells. They are also very high in HDL (good cholesterol).
This category of food includes all varieties of beans and pulses. Chickpeas, black-eyed peas, garden peas, garbanzo beans and red kidney beans are a very good source of protein for people who follow a vegan diet (no meat, poultry or dairy). Pulses or lentils like Bengal gram and red lentils are considered to be very healthy and nutritious.
Whole grains are very good for the body. In addition to having a lot of protein, they are also high in carbohydrates. This makes them a very high energy and nutritious food choice.Oats and quinoa (pronounced; keen-wa) are the most protein-rich grains.
This is because they provide almost 2 gm of protein for every 20 gm serving.Whole wheat, brown rice and millet are also very healthy choices. Avoid consuming white rice or any other processed grain because most nutrients are lost during the refining process.