Protein rich foods not only help in weight loss or gain but also they are good for overall health.
Foods are rich in protein, vitamins, and other important nutrients that body needs. There are many protein rich foods that are available in kitchen such as dairy supplements (ghee, butter), meets or beans.
While you perform exercises to gain muscles, muscles are damaged and body needs amino acid to repair the damaged muscles. Protein rich foods are rich in amino acid and repair the damaged muscles.
In this article we will discuss protein rich foods that are available in your kitchen:
Nuts are great source of protein and healthy fat if you are thinking to gain weight. In addition to nuts they are rich in fibers, minerals, Vitamin E, omega 3 fatty acids.
Almonds, seasame seeds, peanut, pumpkin seeds, sunflower seeds are some great varieties of nuts that nutritionist prefers.
2. Soy Beans
Soy beans are inexpensive rich source of protein and low in saturated fat. Another variation of soybeans are tofu, soy milk and soy nuts.
Soy beans are widely intake meal while you are improving your muscles. Two important protein present in soy are glycinin, conglycinin.
Nuts and soy are vegetarian rich source of protein.
Eating 2-3 whole eggs per day provides you essential proteins that body needs. While white part of the egg is rich in protein, it is the egg yolk that contains other essential nutrients such as Vitamin A, zinc, iron,copper, Vitamin B2,B6 and many other.
So make sure to eat whole egg daily for protein and other minerals.
4. Dairy Supplements
Dairy products such as milk, butter, cheese, yogurt are a good source of protein and healthy fat. Prefer to greek yogurt rather than regular as greek has double protein. Yogurt also contains probiotics that are beneficial for digestion. There is 10 grams of protein in 100 gram yogurt.
Milk also contains calcium, phosphorous. In one liter of milk there is 32 gram protein.
5. Poultry Products
Poultry products such as chicken, beef, pork are rich in protein. Breast part of animal is leanest as compare to thighs, or wing meat. Lean chicken is low in fat and contain 6 gram of fat. There is 20 gram protein present in 100 gm chicken totobet.
In addition to presence of protein in lean beef iron, zinc and vitamin B12 are also present. Lean part of pork is pork tenderloin, are the best to get protein. Vitamin B12, B6 are also there in pork and has low saturated fat.
Fishes are the most popular protein rich foods. Various variety of fishes like ardines, anchovies, salmon and mackerel provide 40 grams of protein. Fishes also contain omega 3 fatty acids that is beneficial for brain, heart health, nerve system and hormones regulation.