‘The greatest wealth is health.’
Health is one of the most important topics of all time. In this fast pacing world, where we have not even a minute to spare, we end up eating junk food and what not. This is the simplest way to gain extra pounds overtime. To stay fit, one must consume a balanced diet, which must include carbohydrates, proteins, saturated fats (good fats), essential vitamins and minerals. Protein amongst the group is one of the most crucial components of your diet. The sole reason behind its importance is that because the body uses protein to build and repair tissues, make enzymes, hormones and other chemicals in our body. It is one of the important building blocks of bones, muscles, cartilage, skin and blood.
Protein is a “macronutrient,” meaning that you need relatively large amounts of it to stay healthy. And that brings us to the importance of protein in our diet: –
- Speeding recovery after exercise
- Reducing muscles loss
- Building lean muscles
- Helping you maintain a healthy weight
- Curbing hunger
The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day. Now that we have understood the importance of protein in our diet let’s take a look at the top sources of protein that you can include in your diet daily to be healthy and fit and meet your exercise goal of a toned body.
Also Read: Our Daily Requirement Of Protein
Egg is one of the most high-protein food you can easily get from the supermarket. It contains 6 grams of protein per one large egg. This is versatile food as it contains low carbs and is packed with branch chain amino acid. Eggs also contain Omega 3 fatty acid which is also essential for our body. Eggs can be eaten hard boiled, scrambled eggs or poached eggs. Make sure to add this one to the diet.
2. Greek Yogurt:
Greek Yogurt is widely available in supermarkets. They are a rich source of protein and contains less than 2 grams of fats. A cup of Greek yogurt contains 23 grams of protein per 8 ounce of serving. It has twice as much protein as other types of yogurt. It is good for building bone strength, probiotic bacteria- which is good for gut health. So, the next time you feel the urge to eat something make sure to have a cup of Greek Yogurt.
Milk is one of the super easy protein source that you can find all the time at a supermarket store. A glass of milk contains 8 grams of protein. Milk is an essential source of protein as it helps in improving bone strength, getting you smoother skin and a stronger immune system. It prevents dental decay, respiratory problems, obesity and even some form of cancer. They are fortified with Vitamin D. So, make sure to get yourself a glass of milk before you leave for office in the morning.
Also Read: Know Benefits Of All Types Of Milk
If you are a vegetarian, then this one’s not for you. Chicken is a really great source of protein. Chicken is the most common type of poultry in the world. It has been domesticated and consumed as food for thousands of years.
100 grams of chicken breast contains 23 grams of protein. You can see from the size of it. Right? Chicken can either be baked or stir fried in a pan with sautéed vegetables. It also aids in weight loss, regulating cholesterol and blood pressure.
Beans are seeds from the Fabaceae family, commonly known as the legume, pea, or bean family. They are an affordable source of protein, fiber, and vitamins that offer many health benefits. There are a variety of beans that
be eaten. Some of them are as follows: –
- Soya Beans
- Kidney Beans
- Black-eyed Beans, etcetera.
Protein is a vital nutrient that plays a key role in virtually everything the body does. Beans are high in amino acid, the building blocks of protein. A person can eat beans with rice or couscous. Even having black beans at lunch and then almonds or cheese later in the day can ensure people get complete proteins.
Also Read: Beans Can Make You Fit!
Fishes are a great source of protein. It is eaten worldwide, even bodybuilders consumes a significant amount of fish as it aids speedy muscle recovery. Fishes not only provide protein but also lowers the risk of heart diseases, reduces the risk of Alzheimer disease, it can also lower symptoms of depression. It is a great source of Vitamin D. It also promotes stronger bone strength. Fishes are widely eaten as they help to improve vision and eye health. You must include fish for lunch or dinner, depending upon your diet plan.
Tofu is a rich source of protein. Made of soya bean curds, naturally gluten-free and low in calories. Tofu is also an excellent source of iron and calcium. It lowers the risk of severe health conditions such as obesity, diabetes and heart disease.
Tofu is eaten either fried or raw in salads. It is eaten in both keto diet and vegan diet. 100 grams of tofu contains 15 grams of protein. The calcium and magnesium in soy may help strengthen bones, lessen the symptoms of post menstrual cycle, regulate blood sugar and prevent migraine headaches.
Also Read: Health Benefits Of Soya And Tofu For All
8. Mixed Nuts
Nuts are amongst the healthiest food you can eat. The a super easy to get and really convenient to carry from one place to another. They are a great source of protein and can be eaten to suppress the need to eat junk food. Despite being high in fat they are consumed in every diet keto to vegan.
Nuts contain essential fatty acids like Omega 3. 28 grams of mixed nuts contain 5 grams of protein. So, the next time you move out of the house makes sure to carry some nuts on you.