Protein is the essential nutrient for the body, responsible for multiple functions, from building tissues, cells, and muscles and developing hormones & antibodies. Everyone requires a protein-rich diet to provide the necessary amount of nutrients to the body. A good amount of protein provides enough energy to stay active throughout the day.
Do you know how much protein your body requires in a day? According to the recommended dietary allowance (RDA), 0.8 grams of protein is required per kilogram of body weight. Women need at least 50 grams and men about 60 grams of protein per day. By adding a few foods to your diet, you can ensure your body gets enough protein. Before hitting the protein diet, first, see the health benefits of the proteins.
Health benefits of proteins
With a healthy protein diet, you can reap maximum health benefits such as ━
- The right amount of protein in a day reduces appetite and hunger levels.
- Protein acts as a muscle builder. An adequate amount of protein helps you increase muscle mass and strength.
- People who consume more protein tend to maintain excellent bone mass.
- High protein intake can boost the metabolism of your body and help burn calories.
- Consuming protein-rich foods lowers the risk of diabetes and cardiovascular disease.
- Protein can elevate the mood and reduce stress, anxiety and the risk of depression.
- Regular protein intake keeps your immune system functioning properly and maintains heart health and respiratory system.
- A protein diet or protein-rich food improves overall health.
You need the best protein diet to reap these health benefits. Do you know your protein-rich diet, or what are the sources of protein? While planning your diet, focus on foods rich in proteins. Foods like meat, seafood and dairy products contain all the essential amino acids humans need. That’s why they are called the complete protein diet. However, vegans and 100% vegetarians can fulfill their protein needs through beans, mix nuts, seeds, and grains.
Here are some plentiful protein-rich food items.
Sources of proteins
Wondering what are the sources of proteins? Go through the list of the foods that are high in protein and you can consider including them in your diet.
Eggs are the most nutritious food available. They are rich in protein and an excellent source of vitamins, minerals, healthy fats, and antioxidants. One egg contains 6 grams of protein and 72 grams of calories. You can consider removing the yolks (yellow part) because they are high in cholesterol. Eating one egg in a day can provide you with the right amount of protein.
People search ‘what are the sources of protein’ on the internet to make a protein diet. Natural almonds are protein-rich nuts that one can include in a protein diet. Rich in essential nutrients like Vitamin E, fibre, manganese and magnesium, almonds have several health benefits such as lowering heart disease, high blood, and cholesterol. If you are looking for more nuts to your diet, you can consider pistachios and cashews.
Also called strained yogurt, Greek yogurt is very high in protein and is the best to include in your protein diet. Being creamy in texture, yogurt is a deciduous food that is loaded with a group of nutrients like calcium, vitamin B12, vitamin A, zinc and selenium.
Adding a scoop of greek yogurt to your smoothies, soups, or salad for dressing can help you to increase the taste of your food. Just enjoy these foods with a bit of fruit or sprinkle a handful of crushed nuts for church.
Milk is the main ingredient of dairy products that have all the essential nutrients your body needs. A good source of high-quality proteins, milk is rich in vitamins, calcium, phosphorus, and riboflavin (vitamin B12).
Many people can not digest milk and other dairy products. For those, cashew milk and coconut milk can be milk sources, but they are low in protein. So, increase the amount of protein intake if you are looking for milk substitutes.
Pureheart is the right place to buy nutritious snacks to make your protein diet healthy. We are known for providing delicious, crunchy and 100% pure snacks to our fitness enthusiasts people, and we believe in crafting our products with love and care. If you are wondering what are the sources of protein, you can scroll through our website to explore a range of products.