Protein is known as a macronutrient that helps form the body’s building blocks. The nutrient is highly essential for the repair and growth of tissues and to conduct various functions, including forming enzymes and hormones. Y
When protein is deficient, it can cause impaired body functioning and muscle atrophy. In general, adults take 46 grams to 63 grams of protein, and lactating and pregnant women will require 65 grams of protein every day.
Taking 50 grams of protein each day will work perfectly for most people. You can also use a Health App to get an idea of how much protein your body needs.
Athletes and other individuals who wish to build up their muscle mass must consume a high protein. But when do you get all the protein from? It’s simple, and you just need to consume food products that contain a high protein level.
Protein Rich Food: Which Are They?
You will come across many protein-rich food items that you can add to your diet. These food products are:
- Peanut Butter
The best way to add more protein to the diet is by consuming peanut butter. They are available in all the grocery stores in India, and it’s also affordable. You can opt for a jar of peanut butter from any brand, and one serving can instantly increase your protein intake by 8 grams.
Peanut butter does not contain methionine, making it an incomplete protein source. But it does carry various other important amino acids, which ultimately makes it a feasible source of protein. To eat peanut butter, you can spread it over bread or chappatis and add a bit of jam, and you just make an afternoon or tea time snack.
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- Eggs
Eggs contain protein, and everyone knows that. But do you know that it’s also nutrient-dense? You will not just get 6 grams of protein from one big egg, but it will allow your body to receive all the essential healthy fats, vitamins and minerals.
You must add eggs to your diet as they can also help you with weight loss and lessen calorie intake. Many studies have provided evidence that individuals who eat eggs during breakfast will stay full the entire day. This can prevent binge-eating outbreaks and ensures that you don’t get to stuff unwanted calories in your body.
- Milk
Listing Milk on this list is a must. You are well aware that your parents have forced you to drink milk for stronger bones and better health during your childhood. This is because milk has a high protein level. If you are not a vegan or lactose intolerant, you can easily consume milk and other milk products.
Milk can be found across various Indian stores and shops, and if you are worried about fat in the milk, you can choose low-fat or skimmed milk. There are also many types of flavoured milk, which you can try, and they are healthy and enjoyable at the same time.
One glass/cup of milk can provide you with vitamins, proteins and minerals that will keep you moving throughout the whole day. You can also use a Health App to learn about the minerals and vitamins present in milk. Many people have recommended consuming milk before going to bed at night and helping you sleep peacefully.
- Chicken
Animal protein is the protein that can be obtained through meat, and chicken of them. It’s a popular choice of meat for all the non-vegetarians. But chicken is not just preferred the most by people simply because of its taste.
This meat product is a lot cheaper when compared with meat protein, such as beef or red meat. They are easy to cook and are available in Indian grocery stores or supermarkets. Consuming 100 grams of chicken provide you with 31 grams of protein.
But if you consume chicken many times each day, you don’t need any extra dietary intake to fulfil your protein need. Chicken also contains over 15 amino acids, including all the primary ones. You will also get high level of vitamins and minerals from chicken to give your wellbeing a massive boost.
Conclusion
Protein is highly essential for your body. Instead of taking it through medication or supplements, you can give your body the protein it needs from some of the best protein rich food items.
