Benefits of High Protein Food
Protein is a very important nutrient in every individual. Protein is made up of a series of amino acids. Starting from staying healthy to losing weight protein gives the best results. Proteins play an important role in protecting us from various diseases as it works as a repairing agent in the body. High protein foods play a key role in the repair of muscles, skin and hair. Protein help to carry oxygen throughout the body and also helps to breathe. The right proportionate of protein requirement in the body is determined by an individual’s weight. If the person weights 60 kg, the protein to be consumed is 60 g.
What Foods are High in Protein?
There are many protein rich food which are available easily and can help you maintain a high protein diet. Given below is a protein foods list which will give us an idea of the various sources of protein.
Nuts and Seeds
Yogurt, Milk and Soy Milk
All these are very high in protein. There is a lot of protein in milk. 350 ml of milk contains 11.5 g of proteins. Include milk and yogurt in your diet to get a good amount of protein
Egg whites are known to be the best protein food. One whole egg white contains 3.6 g of protein which makes it one of the best protein rich food. Consuming 2 egg whites for breakfast gives close to 34 g of protein which is a good amount. Protein foods for breakfast as it keeps the body’s metabolic rate higher and helps in activities.
Beans of all kinds
Though egg is a food for non-vegetarians, there are protein rich foods for vegetarians too. Any kind of beans are good source of protein. So if you are a vegetarian then you must include beans as a substitute for egg. For example- Rajma also known as kidney beans can be considered as a protein rich Indian food which is delicious and healthy.
High Protein Foods in Tofu
Tofu is another protein rich food. One block of Tofu contains 37.5 g of protein. It is made by coagulating soy milk and then the curd is pressed into blocks. Hence this is also a good option for vegetarians to try.
High Protein Foods in Cheese
Cheese contains proteins and is in fact very rich in protein. The only fault with this is that it can lead weight gain as it contains a lot of fat. But once in a while this protein can also be consumed to have a better health.
High Protein Foods in Fish
This is again a benefit for non-vegetarians as fish contains ample amount of proteins. Especially fishes like salmon, Tuna and Halibut are one of the best sources of protein. If you are planning to have a high protein diet, consume fish regularly.
High Protein Foods in Chicken Breast
Chicken breast is also an amazing option for a source of protein for non-vegetarians. When chicken breast is consumed regularly it keeps supplying protein to your body and never allows the body to have a protein deficiency.
High Protein Foods in Lentils
Lentils are also known as musoor daal and this is best source of protein for vegetarians. It can be made into daal or even as fritters. People who have lentils as a part of their diet are sure to be away from protein deficiency.
Protein Rich Vegetables
Vegetarians also have the option of consuming high protein vegetables. Some vegetables which are high in protein are broccoli, spinach, green peas, sweet corn, asparagus, Brussels sprouts, mushrooms and artichokes. Consume these vegetables regularly and enjoy your high protein meals.
Protein Rich Fruits
Fruits can be good source of proteins. Fruits like guavas, avocados, apricots, kiwi fruits, black berries, oranges, bananas, peaches, raspberries and cantaloupe are healthy protein foods which will help to keep the supply of proteins constant.
Let us now know a few benefits of having protein rich and healthy foods.
Protein For Weight Loss
Weight loss can never be aided without a good amount of protein intake. When you work-out in order to reduce weight, your body burns fats and your muscles face a wear and tear. For the repair of the muscles and to continue the burning of fats even when you are not exercising, it is important to consume protein rich foods.
Here is a list of High protein foods which have high protein low fat foods and high protein low carb food. Both carbs and fat will only lead to weight gain.
Read More- How to reduce Belly Fat
Protein Foods List for Weight Loss
Protein Foods for Body Building
Body building is not easy. In order to build up the muscles, one must first burn all the fats and then build up on the muscles. High protein vegetables are necessary for body building. When you work-out using heavy weights it damages a few muscle cells and then builds up the strength. Protein helps in the repair of the damaged cells and helps you to get that bulk. If you are striving hard to have abs, then it’s high time to start a protein rich diet.
Protein Rich Food for Cholesterol
Cholesterol is an element in the body. There are two type, good protein and bad protein. Bad protein is extremely harmful for the body as it eventually accumulates in the arteries and leads to heart attack. Protein rich foods help to cut down the bad cholesterol and keeps the heart healthy. As a result it also reduces the risk of heart diseases, heart attacks and strokes.
Protein Food for Digestion
Digestion is a process that makes all the food that we intake usable by the body and removes the wastes through faeces. Protein helps in proper digestion of food and it gives the body a good metabolism that makes digestion process faster. If you often face digestion problems you must consume foods which are rich in proteins.
Protein Food Benefits for Eyesight
Eyesight is one of the most important senses. As discussed before protein helps in oxygen supply throughout the body. As a result it keeps the optic nerves active and healthy. It can also help in reversing the eyesight issues.
People with high power must consume food rich in proteins and reduce reverse it. Foods like fishes, lentils, beans and other vegetables are hence considered to be good for eyesight.
Protein Food Benefits for Skin
Protein rich foods are extremely helpful for a beautiful and healthy skin. Protein helps in the repair of cells of skin. It also releases enzymes and hormones that protects the skin from various skin problems.
Protein vegetables helps for glowing skin. It also helps to maintain elasticity and firmness of the skin. Hence to have a healthy skin, consume foods which are rich in proteins. It also protects the skin from acne and pimple.
Protein Food for Hair
If you have a lot of hair fall and you realize that your hair density is reducing, it can be due to protein deficiency. Hair is made up of protein, hence a lack of protein is very harmful for the hair.
Having high amount of protein regularly helps to prevent hair loss and facilitates hair growth. Try to eat high protein food in order to have healthy, strong and shiny hair.
Protein Vegetables for Bones
Protein is extremely beneficial for bones. It helps to keep the bones strong and prevents osteoporosis. Osteoporosis is a condition which makes the bones weak and brittle. People who have high protein foods and protein vegetables are more likely to avoid the risks of osteoporosis and have strong bones. It also helps in repairing bone injuries
and heal fractures.
Protein Food During Pregnancy
Pregnancy is a crucial 9-10 month period for both mother and baby as during this period the baby is growing and rapidly and the basic body organs are developed during this stage. Protein is very essential for the mothers during this period as it helps to facilitate the proper growth of the body organs. It is even more essential during the second and the third trimester which means in the last 6 months.
These were a few benefits of protein. However, it is to be kept in mind that an over dose of protein can also be harmful. It can lead to side effects like nausea, acidity, gastric or kidney problems. It isn’t easy to have an over-dose of protein without any additional protein supply like whey protein.
If you are trying to build up your body you must be taking whey proteins. It is extremely beneficial for health and it is this time when you must consume protein calculatedly. If you are not on any additional protein supplement then there is rarely any chance to have a protein overdose.