Protein is an important component of every cell in our body and we need it so that body processes, like repairing and building tissues, or making enzymes and building block of bones, can be done in the right way. It also has a huge impact on our lifestyle. If living a healthy lifestyle is our priority, then we definitely should make a room for the protein rich food in our eating routine.
There are many ways in which we can improve the daily protein intake we make, so finding the food that will be healthy, full of protein and tasty for us at the same time, is not a problem at all. The market has many protein rich foods and snacks to offer, from meat and fish, to nuts and quinoa – the choice is all ours, and it’s endless too. But, there are foods which are more protein rich than others, and we should consume at least most of them on every day basis. Wondering who they are? Just read along.
1. Seeds Are Your Friend
This tiny food plays an important role when it comes to protein. You ask why? Because 100 grams of seeds on a daily basis provide us with about 50 percent of the daily requirement of protein we need. Some seeds, like quinoa for example, are rich with high – quality protein. But, if you’re not into quinoa, then you can try chia or pumpkin seeds too.
2. Make Nuts Your Snacks
Some of the nuts, especially almonds and pistachios, have the highest amount of protein – per 1-oz. serving, they each provide 6 grams of protein. So, not only that they are delicious, but they are also very healthy and rich with protein. Eating some of these on daily basis can give our protein intake a boost.
3. Lean Meat is Essential
Lean protein is great because it gives a sense of fullness and can prevent overeating. Chicken, turkey and other lean meats have plenty of protein in them. But, be careful with poultry when it comes to calories and the way it’s cooked – it varies.
4. Fish Is Also Essential
If you love both fish and lean meat, that’s really great, but if you’re not a lean meat lover, then fish is a great alternative. Not only they are a good source when it comes to protein, but they also contain the famous omega 3 fats, which can have great benefits on our health. Some fish, like salmon, are a great example for this.
5. But Hummus Is Great Too
Don’t worry – not loving fish or meat won’t leave you protein-less, and hummus is a good example for this. Not only that it contains protein, but it also has dietary fiber and heart – healthy fats. But you should be careful – hummus is considered as “dangerfood” dip, because many calories come along the way.
6. A Salad Full of Protein
This option leaves you with plenty ideas and experimenting in the kitchen. This means sprinkling sunflower or pumpkin seeds, having piece of chicken, or even putting a boiled egg in it. Or even putting a little bit from everything. Voila, we just made ourselves a lunch full of protein.
7. Don’t Forget the Vegetables
Now this may look like a food advice that shows up everywhere about everything, but vegetables really are essential when it comes to health. They are rich with many vitamins, and of course with protein too. Broccoli, onions, artichoke, potatoes, beans, spinach… the choice goes to eternity.
8. Dairy Should Be Daily
Low – fat, to be precise. These are rich with calcium and vitamin D, and are ideal for healthy lifestyle. The Greek yogurt for example, has half the calories and twice the protein of the traditional one. Milk is very important too, so it deserves its own little place in our daily eating routine.
9. A Cup of Cottage Cheese, Please
One cup of cottage cheese contains 28 grams of protein. Sounds protein-ish enough to try it? It’ll be much more delicious if you add strawberries, or any other fruit you would like with it.
10. Eggs For Breakfast
And last, but not least. Eggs provide us with around 5 grams of proteins per serving, plus they are really low in calories. They can be used in many recipes, but they are easy to make too, so eggs would be an ideal breakfast for someone who is all about living healthy.