Health benefits of high protein foods

Introduction

Protein is a very important part of the human body and is important to run properly. Proteins are made by building blocks, in which, 20 different amino acids link with each other and create ‘building blocks. Our body uses these amino acids to make proteins, muscles and bones, and other compounds like enzymes and hormones.

Amino acids are of two types: essential and non-essential amino acids. Essential amino acids are not made by our body and we can consume these acids by our diet. These are 9 amino acids of the building blocks

Non-essential amino acids are usually made by our body and these are the 11 acids of the building blocks. We need all amino acids so our body can run properly.

Proteins are also known as macronutrients such as fat and carbohydrate which means you need a more value protein diet than micronutrients such as vitamins and minerals.

Some of studies shows that we can consume 0.8g per kg body weight.

In general, 56g-91g per day for the average man and 46g-75g for the average woman.

We should ensure that we are eating enough protein diet on daily basis.

high protein foods

High protein foods

These are the some foods that are provides enough protein.

  • Beef is a poultry product which provides 31g of protein in the serving of 100g.
  • Peanut is a kind of dry fruit which provides 26g protein per serving of 100g..
  • Tofu is a kind of dairy product which provides 17g protein per serving of 100g.
  • Chicken breast is a poultry product which contains 20.5g protein per serving of 100g.
  • Mutton– It contains 25g protein in the serving of 100g.
  • Oats is a mixed grain processed food which contains 16.8g protein per serving of 100g.
  • Chicken thigh is poultry product which contains 16.3g of protein in the serving of 100g.
  • Cashew Nuts is a dry fruit which provides 15-16g of protein per 100g of serving.
  • Walnuts are the type of dry fruits which contains 15g protein in 100g of quantity.
  • Egg is a poultry product which provides 13g protein in the serving of 100g.
  • Soybeans are generally a type of legume which contains 13g protein in the serving of 100g.
  • Quinoa– It contains 4.4g per 100g of serving.
  • Kidney Beans– It contains 4.8g protein per 100g of serving.
  • Pinto beans– It provides 4.8g protein per serving of 100g.
  • Green peas– It provides 5.3g protein per serving of 100g.
  • Chick peas– It contains 5.5g protein per serving of 100g.
  • Cheddar cheese is a dairy product which provides 6.2g protein in the serving of 100g.
  • Milk is one of the common dairy product in our daily routine which provides 6.6g of protein in the serving of 100g.
  • Macadamia Nuts is one of dry fruits which contain 7.7g of protein in serving of 100g.
  • Lima Beans is a bean of a fruit which provides 7.8g protein in 100g serving.
  • Wheat bread is a type of bread made by using flour which contains 8.8g protein in 100g of quantity.
  • Lentils is an edible legume which contains 9g protein in the serving of 100g.
  • Salmon is a fish which contains 9.7g protein in the serving of 100g.
  • Greek Yogurt is a dairy product which contains 10g protein in the serving of 100g.

Conclusion

There are many ways to consume a proper diet of protein but you should stay away from external sources like whey protein, shakes, and supplements without the consult of your doctor.

You can also read our post about Iron Rich Foods.

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