Top 10 Protein Rich Food
Our body needs enough protein every day. How much protein the body requires depends on age and body weight. Healthy protein sources Pistachios, Quinoa, Oatmeal, Cottage Cheese, Black Beans, Almonds, Lentils, Pumpkin seeds, Chickpeas, Cashews
We all want to increase our protein intake, but it’s often difficult to know how to include more protein in our diet in a healthy way. Especially if you are a vegetarian. Below, you will find foods that you can include to supplement your body with protein.Not only is protein essential for your health but consuming it can keep you feeling full and satisfied, which supports a healthy body weight
1. Pistachios
Pistachios are the seeds of the pistachio tree. They are usually green, and their flavor is slightly sweet salty. Pistachios are commonly used as nuts but botanically pistachios are seeds. People have been eating them for thousands of years. It is also used in Ayurveda.
California, Mexico, and Arizona all carry out commercial pistachio production in the US. You can buy shelled, unshelled, roasted or salted pistachios. You can buy it at most grocery stores or online.
2. Quinoa
Quinoa is a dietary staple that has gained popularity as a health food in the United States and other Western countries, although people have been cultivating it in South America since ancient times.
Over the past few decades, quinoa has grown rapidly in popularity as demand for easy-to-grow, nutritious, and gluten-free grain alternatives has increased.
Quinoa is a grain crop that is not only rich in nutrients, but it may also provide health benefits. This crop is grown for its edible seeds. Although it is commonly mixed with a grain such as barley, quinoa is actually a pseudocereal.
In other words, it is basically a seed that is prepared and eaten just like a grain. Other examples of pseudocereal grains include buckwheat and amaranth. There are several types of quinoa, including red, black, and white.
3. Oatmeal
Oats are a whole grain that is a popular breakfast choice for people around the world. They are annual grasses like wheat. In their natural form, oats are fed to animals, but when they are rolled, crushed, milled or cut with steel, they are eaten by humans. Oats are usually boiled with water or milk and the dish is known as porridge. The most popular toppings in oatmeal around the world are fruit and sugar.
The most whole and complete form of oats are groats, which take a long time to cook. For this reason, many people prefer rolled, crushed, or steel-cut oats. Oats are commonly eaten for breakfast in the form of oatmeal, which is made by boiling oats in water or milk. Oatmeal is often called porridge.
4. Cottage Cheese
The cheese is soft, white and creamy. It holds a special place in the hearts and palates of food lovers around the world. Paneer originated in ancient India, where it has been an integral part of traditional cuisine. Paneer not only pleases the taste buds but its diet also supplies nutrients to the body. Rich in high-quality protein, it serves as an excellent source of energy and muscle-building nutrients. Paneer contains essential vitamins and minerals like calcium, phosphorus and vitamin B12, which mainly promote health and bone health. It pairs seamlessly with different cooking techniques to create a variety of dishes, from paneer butter masala to spicy paneer tikka.
5. Black Beans
The iron, phosphorus, calcium, magnesium, manganese, copper and zinc present in black beans all contribute to the formation and maintenance of bone structure and strength. Calcium and phosphorus are important in the structure of bones, while iron and zinc play an important role in maintaining the strength and elasticity of bones and joints. Consuming black beans is good for heart health in a variety of ways. It also plays an important role in controlling cholesterol levels. Including black beans in your diet can be a good option to stay healthy in the long run. The protein content of black beans is comparable to that of meat, making them an essential ingredient in a vegetarian diet.
6. Almonds
This satisfying nut truly deserves superfood status. It is rich in antioxidants and other beneficial nutrients. It can also prove to be a miracle for your skin. Almonds are rich in antioxidants like Vitamin E. Vitamin E protects your body from free radicals, which can damage cells, tissues and organs. This damage can lead to premature aging and disease. Eating almonds also benefits overall health. Regular consumption of almonds reduces the risk of many diseases including obesity, high blood pressure, diabetes and metabolic syndrome. Almonds and almond peels are considered prebiotics because they help your beneficial gut bacteria thrive. When bacteria grow in your gut, they produce more butyrate.
7. Lentils
High levels of protein and fiber are found in them. Good source of Vitamin B, folate, iron and potassium. A 2019 study in the Journal of the American Heart Association found that people who ate more healthful plant foods were less likely to die from heart disease and all causes. Pulses are a rich source of fiber, folic acid and potassium. All of these nutrients support heart health. Pulses add essential vitamins, minerals and fiber to the diet. They also provide protein and are an excellent replacement for meat in meals.
8. Pumpkin seeds
Pumpkin seeds are highly nutritious and have numerous health benefits, including improved fertility, better heart health and increased blood sugar control. Pumpkin seeds may be small in size, but they are packed with valuable nutrients. Are abundant. Eating small amounts of these can provide you with adequate amounts of healthy fats, magnesium and zinc. Because of this, pumpkin seeds have been linked to many health benefits, including improved heart health, prostate health, and protection against certain cancers. These seeds can be easily included in your diet.
9. Chickpeas
Gram contains many nutrients including protein, which is extremely important for bone, muscle and skin health. For those who do not eat meat or want to consume meat, a dish of chickpeas and rice can provide a significant amount of protein in the diet. One cup of chana provides about one-third of an adult’s daily protein requirements. Fiber may benefit people with diabetes, and the American Diabetes Association recommends eating legumes such as chickpeas as a source of dietary fiber. To prevent high blood pressure, experts recommend limiting excess sodium or salt intake and increasing potassium intake. Potassium helps reduce blood pressure by removing sodium from the body.
10. Cashews
Cashews are technically not nuts but seeds. The scientific name of cashew is Anacardium occidentale L., which belongs to the Anacardiaceae family. It is a popular ingredient in various Indian dishes and dairy alternatives such as cream and cashew milk. They have a rich nutty flavour. Cashews grow on evergreen trees native to Brazil, which later spread to South American countries. Nuts are rich in calories and fat. Therefore, people wishing to lose weight are traditionally advised to limit the amount of nuts in their diet. Nut-rich diets are beginning to be linked to greater weight loss and reduced total body weight compared to nut-free diets. This can be explained to some extent by the fact that cashews provide fewer calories to the body than before.