Protein-rich foods
every food is not rich in protein, some may rich in carbohydrates, many incorporate high calories, and so on. Eating items with too much carbohydrates is not good for health and may cause vitamin deficiency.
Every person should intake particular grams of protein equal to his/her body weight (if a person weighs 70 kg, he/she should intake 70g of protein every day).
whey protein helps in achieving this protein threshold every day, but they are expensive. So this blog, I want to show you some natural foods that'll help you achieve the protein content and maintain your body fit.
1. Eggs
Speaking about protein, eggs play a major role. you know why? Eggs are the cheapest and easily attainable source of protein that every person who's conscious of his health has daily. Because of its nature and easy source, it holds no.1 in our list. Consuming the whole egg has more benefits rather than having only the egg whites.
Protein per 100g: 12-18g
2. Peanut butter
Raw peanuts are rich in Iron but peanut with butter is different . Peanut butter is almost everyone's favorite because of its sweet and little salty taste. you can have them as spreads and also in whatever you wish. A single spoon of protein supply 10g of protein. It also contains fat, but don't worry they are good ones. If you're a type of person who's not too fond of having animal protein like egg, chicken, meat then peanut butter is a great choice for you. You can add it to your protein shake or use it as a spread, you always love it.
Protein per 100g: 25g
3. Yogurt
Yogurt is not an easy approach to protein for the people who live in rural and semi-urban areas. However, people who live in cities can easily purchase it. Yogurt contains more amount of protein which double its weight. But make sure you choose an unflavored yogurt, because flavors may reduce their nutrients. Yogurt is made by the bacterial fermentation of milk. If it is possible you can make them in your home.
Protein per 100g: 10g
4. Milk
Milk plays an essential part in everyone's life. Milk is an easily accessible and great source of protein. Full cream milk to flavored milk, we have each variety in stores nowadays. A glass of milk can supply a good source of protein at any time in the day, whether it can be early morning or bedtime. Don't prefer flavored milk, because it contains a huge amount of sugar.
Protein per 100g: 4g
5. Oats
Oats are importantly known for their slow carbs, they do contain a good amount of protein. In many parts of the world Oats are taken as breakfast. If you're the type of person who is highly concerned about your health then oats are a great choice and an amazing breakfast for you. Oats are available in many flavors, decreasing the protein content because of the increased amount of sugar.
Oats can be consumed with milk ,even cooked with vegetables like how we make biriyani.
Protein per 100g: 15-20g
6. Cottage cheese/Paneer
A food item that most Indians love. Cottage cheese, which is popularly known as paneer is a cheap high protein food. Whether it be your home or a restaurant, you can find many dishes made with paneer as the main ingredient. As a milk product paneer is rich in protein and low in calories. Even though it is a milk product, paneer is not recommended for lactose-intolerant people.
Protein per 100g: 10-40g
7. Peas
Peas are a major source of protein and energy, especially for lactose-intolerant people. Pea protein is free from fat and cholesterol thus it is a great food for vegetarians. Being so cheap you can easily add it to your everyday meal. Certain dietary conditions may restrict the intake of peas for some people.
Protein per 100g: 5g
8. Soybeans
Soybeans: one of the most popular protein food next to peas. Being a plant-based food it contains some amino acids. Too much intake of soybeans is not preferable. One of the major reasons is too much intake of soybeans can reduce the testosterone level in men. Too much soy intake can activate the genes related to cancer.in the retail market there are soya sticks
Protein per 100g(roasted): 35g
9. Whey Protein
You may wonder why I'm including whey protein in this list, even though we intake all-natural protein foods it is not sufficient for persons who concentrate on improving their muscles. whey protein plays a major role in the diet of sportspersons. All you need to know is to add a scoop of whey protein powder to hot water or milk. It'll be more effective.
Protein per 100g(one scoop): 32g
10.Spinach
Dark, leafy greens, such as spinach, are beneficial for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.
A 100-gram (g) serving
spinach contains 28.1 milligrams (mg) of vitamin C, 34 of a person’s daily recommended amount.
Spinach also contains iron, potassium, vitamin E, and magnesium.
Different cooking methods can change the nutritional content of spinach. Protein per 100g(one scoop): 2.9g
instead of eating all non-vegetarian items and get victim for the new virus and diseases and it would be easy to grow leafy vegetables growing within the premises of the house to #StayFine & #SayFine
No comments