To stay lean and healthy, 10 to 35 per cent of your daily calorie intake should consist of protein. Most foods contain protein but that doesn’t make them good enough. If you’re looking to boost your protein intake, here is a list of super foods that your regular diet should not miss!
Lean meat is a great source of protein. It is also loaded with quality amino acids, zinc, iron, magnesium and other essential nutrients. But make sure to choose only the lean part. You really don’t want to take in unhealthy saturated fats. Instead of the traditional greasy steak, why not go for baked or roasted beef, substituting regular cooking oil with olive oil and using various herbs and spices? Sprinkle some slices of cooked beef on your vegetable salad for a superb, healthy treat!
Don’t like meat? What about a fresh salmon steak? Just 3 ounces of salmon contains whopping 19g of protein which is around 30 per cent of the daily recommended protein intake! Here’s a bonus: salmon also contains considerable amount of omega-3 fatty acids which boost your heart and brain health. Can’t find wild salmon? Other fatty wish would do, such as halibut and tuna.
It is often said that when it comes to animal-based proteins, the fewer legs the better. So basically, chicken, turkey and other poultry are great protein sources! A hundred gram of lean turkey (the breast part) contains 30 g of protein. Skip the skin as it contains none but fats and unhealthy oil. Instead of deep-frying chicken, bake, grill or roast it.
Plain Greek Yoghurt
Instead of ice cream, treat yourself with a cup of creamy yoghurt which contains 16 g of protein. Yoghurt is also loaded with billions of probiotics that boost your immunity against diseases and improve your digestive health. Make sure to choose plain yoghurt. The sugar in most flavoured products can counter their beneficial effects. You can just add nuts, berries, and slices of fresh fruits if you want something different!
The whopping 16 g of protein in just half a cup of cottage cheese is definitely hard to resist. Spread it in your whole-wheat bread, use it for your homemade cake, or pour it on your pasta. Just make sure to choose low-fat cottage cheese for a healthier and waist-friendly treat.
This is perhaps the all-time favourite of vegetarians. Unlike most nuts, quinoa contains complex proteins, meaning, it has essential amino acids. It’s easy to cook too. Dry-toast quinoa in a saucepan, add water and bring to a boil, add your favourite herbs, toss some vegetables if you want, lower the heat and let it simmer until everything’s cooked. Serve while it’s hot and enjoy!
Did you know that avocado is 2 per cent complete protein? Not only that. This super food also contains carbohydrates, omega 6 essential fatty acids, and fibre that promote fat loss.
This all-time favourite spread contains 28 per cent protein and contains monounsaturated fats, the good fats that promote heart health. Another thing, peanuts has resveratrol – the antioxidant typically found in red wine and is known for its amazing health benefits.
Tofu is the perfect alternative to red meat. A hundred gram of tofu contains 7g of protein. Fry tofu in olive oil or steam it. Tofu is great for noodles, stir fries, and many other dishes. You can also drink soy milk instead of cow milk. This plant-based protein is also known for many other health benefits, including weight loss and prevention of osteoporosis.
Whether you choose Mung (14g), white (17g), Lima (15g), Fava (14g), or black (15g), beans are superb sources of protein. Legumes are also packed with many other nutrients that can lower down cholesterol and blood pressure, improve digestive health, prevent and cure constipation, and promote fat loss. Peas also deserve a space in your plate. Whether frozen or fresh, peas are high in fibre, vitamin C and K, and minerals.
Protein is a micro nutrient that consists of amino acids that play a crucial role in the proper growth and function of the human body. The major health benefits or protein include repairing and building tissues, providing energy, and keeping the immune system strong. A deficiency in protein levels may lead to muscle atrophy and impaired functioning of the human body. So make sure you get your daily dose of protein. You really don’t have to buy expensive supplements to supply your body with protein. With these foods, you can greatly improve your protein levels!
Best wishes, Steve