The only way we can get protein in our body is eating them in our food. Unlike carbohydrates, our bodies cannot produce protein on their own, yet it is one of the important nutrients needed for proper growth.
Proteins ensure we have healthy muscles, our cells are regenerated and hormones are produced in right proportion. And since the lack of protein can cause the body to malfunction and invariable shut down, we must make sure that every ration has some quantity of the nutrient.
Below are a few protein-rich foods to choose from:
Quark is like cottage cheese but the texture is smooth, almost like natural yoghurt. (In other words, it’s not disgusting.) You can often get a plain or even flavoured version without much sugar with 20g of protein in a 150g pot.
Greek Yoghurt is a good source of protein with 20g of the nutrient per 100g. It also packs calcium, potassium, zinc, B6, B12. Best of all, is that it’s highly versatile and works with granola for a snack or as part of a sauce in a recipe.
Spirulina contains 57g protein per 100g. This seaweed-based food takes the crown.
Chickpeas paired with rice makes a complete protein and contains nutrients such as vitamin K, folate, fibre, iron, b6 and magnesium.
Tofu is a complete plant protein and a good source of B12, iron, calcium, manganese, phosphorus and selenium, and also contains magnesium, copper, zinc and B1.
Quinoa is another complete plant protein full of fibre, iron, magnesium, phosphorus, folate, copper, thiamine and B6. Other plant based protein food includes lentils, almonds and more
Eggs are the best source of high-quality animal protein. They also slow down the rate at which your body absorbs carbohydrates and keeps you feeling energised and full for longer.
Chicken breast is a lean protein source with a complete amino acid profile. It also has the highest protein content per gram (28.4/100g), and is a source of selenium, niacin, b6 and phosphorus.
Turkey has almost as much protein as chicken (25/100g) but is slightly leaner. It also contains beneficial B vitamins, selenium, phosphorus and zinc.
Salmon offers a complete amino acid profile, 21.6g of protein per 100g, and omega 3 fatty acids – crucial for brain health. It’s also the highest gram for gram serving of protein in the fish category.
Other animal based protein source includes Mackerel and Lean beef steak.
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