6 Protein Essential Food for Healthy Lifestyle
What is Protein?
Protein is a necessary nutrient that forms the building blocks of the human body. It is very mandatory to keep your body functioning well. Protein is also a core characteristic of building immunity, forming hormones and enzymes, creating of muscles and repairing of all the tissues. In fact, Protein food strengthens bones, reduce stress, best for skin, nails and hair. It regulates hormones and other body chemicals too. A food that is high in protein may also help lower blood pressure, fight diabetes, and loss weight. Therefore, a right amount of protein is necessary for healthy lifestyle.
The Level of Protein in Food
High Protein Food:
High protein food includes fish and seafood, eggs, meat (beef, lamb) and poultry (Chicken, duck).
Medium Protein Food:
The food which is medium in protein is nuts and their butter, dairy products including yogurt (especially Greek yoghurt), milk and cheese (especially cottage cheese).
Low Protein Food:
The food which is under the category of low protein is vegetables (broccoli, leafy green veggies and tomatoes), grains (pasta, bread, rice, oats and barley) and fruits (berries, banana, peaches, oranges and apple).
Now, here are some good sources of protein that you may add to your meals for healthy lifestyle.
Meats and poultry:
- Fish of all types are rich in essential nutrients because they are full of heart healthy omega-3 fatty acids.
- Chicken breast is one of the most important protein rich food. If you eat it without the skin, most of its calories come from protein. In fact, poultry is a good source of meeting these dietary requirements.
- Beef is an excellent source of high quality protein. It contains all of the essential amino acids and is referred to as a complete
- Eggs are one of the versatile and easy option that can be enjoyed as a full of protein food. It is an excellent source of protein and loaded with nutrients. One thing that is mandatory to know is that whole egg is high in protein, but egg white is almost pure protein.
- Some of the best sources of protein come in the form of dairy products. And the best of best dairy product that is high in protein is cheese (especially Cottage Cheese). It is high in calcium, selenium, vitamin B12 and B2, phosphorus, and various other nutrients.
- Yogurt (especially Greek Yogurt) is packed with protein, nutrients and has numerous health benefits. Greek yogurt basically contains roughly twice the amount of protein of regular yoghurt.
- Milk good source of high quality protein. It contains a little of nearly every nutrient that your body needs. It is also high in riboflavin (vitamin B2), calcium and phosphorus.
Nuts and Seeds:
- Nuts, seeds and their butter are excellent source of healthy monounsaturated fats and protein.
- Peanut is full of protein, fiber and carbohydrates. It is a great source of vitamin E, heart protective monounsaturated and polyunsaturated fats.
- Almonds are heart healthy and high protein nuts. They are rich in essential nutrients, including fiber, vitamin E, and magnesium.
Grains and Lentils:
- Oats are one of the healthiest good sources of protein. Because they provide healthy fibers, magnesium, vitamin B1, and several other nutrients.
- Lentils are among the world’s best sources of plant-based protein. They are high in fiber, magnesium, potassium, iron, copper, manganese, and many other important nutrients.
- Chickpeas are better than lentils as they are more abundant sources of protein. They contain iron, magnesium, zinc, phosphate, calcium and vitamin K.
Vegetable and Fruit:
- Broccoli is high in protein compared with most vegetables. It provides vitamin C, vitamin K, fiber, and potassium. It also carries bioactive nutrients that may help protect against cancer.
- Spinach is one of the most popular leafy green veggie rich in protein. It also contains calcium, iron, vitamin B and numerous other nutrients.
- Peaches bring lots of protein in our diet. It is a rich source of beta-carotene, fiber and also helps in boosting your immunity.
- Oranges are an excellent protein-packed fruit you can rely on. It provides great amount of vitamin C and scores relatively well on other nutrient profiles. It can also help in protein synthesis, boost immunity and maintain digestive system.