10 High Protein Rich Foods & Role Of Protein In Weight Loss
High Protein Rich Foods & Role Of Protein In Weight Loss We all know that a protein-rich food diet helps in weight loss and hence always aim to have more and more of it in our meals. But, have you ever wondered about the importance of protein in the diet? Physiologically speaking, proteins belong to a class of organic compounds called polyamides: poly means many whereas amides mean amino acids. There is a total of 20 amino acids which make different proteins in different combinations. It’s easy to understand now, that since they are the building blocks of our body, quite literally, we need to keep a special check on their adequate intake.
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High Protein Foods
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Here are 10 High Protein Food Listed Below 1. Fish (Tuna, Salmon, Halibut) Fishes like Tuna, Salmon aren’t just high in proteins but are also very low in fat. This makes fishes one of the most popular high protein food items. Also, Salmon is blessed with omega-3-fatty acids. ● ● ●
Tuna 100 gms- 30gm of Protein Salmon 100 gms- 20 gm of Protein Halibut 100 gms- 14 gm of Protein
2. Lean Chicken (chicken breast) Good news for all the chicken lovers, it is dietician recommended that by modifying the way of preparing chicken, it can be a great protein source to us. ●
Chicken Breast 100 gms- 20 gm
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3. Cheese (Non-Fat Mozzarella) Cheese can be a great source of protein besides also being rich in calcium and vitamin. You can add cheese to many of your daily snacks. ● ● ●
Non-Fat Mozzarella Cheese: 149 calories, Protein: 32%, Carb: 4%, Fat: 0%, Other (water): 64%
4. Lean Beef (Low Fat) Lean beef is an excellent source of proteins. Not just that, it is also a great source of iron, zinc and vitamin B12. ●
Lean ground beef 100 gms- 26 gms of Protein
5. Pork Loin (Chops) Pork is a delicious source of protein. Pork Loin is also a source of B vitamins like thiamin, niacin, B6 and B12 and contains just about 2 grams of saturated fat.
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6. Tofu 1/2 cup of tofu gives you 8 – 10 grams of protein. Besides this, tofu is a proven source of essential amino acids, iron as well as calcium. It also contains the minerals manganese, selenium and phosphorous. 7. Yogurt and milk Both yogurt and milk are high protein sources that also come with different health benefits. For a better option, Greek Yogurt should be chosen. Not just protein, they also contain calcium and vitamin D. Milk also contains phosphorus. ● ●
Yogurt (Greek and nonfat) 100 gms- 10 gm of Protein Milk 1 Liter – 32 gms of protein
8. Beans (Mature Soy Beans) Beans are the most inexpensive high protein sources. Soybeans are the plant sources of proteins that the vegetarians totally relish. Glycinin and conglycinin are the chief proteins present in soybeans.
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9. Eggs (Especially Egg Whites) How can there be a high-protein source list without eggs? Yes, whole eggs are nutritionally blessed with highquality protein. Moreover, the egg white portion of a whole egg contains vitamin B2, B6, B12, D, selenium and minerals like zinc, iron and copper. â—?
1 large egg contains 6 grams of protein.
10. Nuts and Seeds If you aren’t a meat lover, nuts and seeds can be your ultimate high protein sources. In addition to proteins, nuts and seeds also contain fiber minerals, vitamin E and omega-3 fatty acids. Examples of nutritionist recommended high protein nuts and seeds are pumpkin seeds, peanuts, pistachios, almonds, sunflower seeds, sesame seeds, and flax seeds.
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4 Recommended Health Benefits of Protein ● ● ● ●
Every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and glands. Protein is also found in all body fluids, except bile and urine. You need protein rich food in your diet to help your body repair cells and make new ones. Protein-rich food is also important for growth and development during childhood, adolescence, and pregnancy. Protein is required for our immune system to synthesize neurotransmitters, for creation & signalling of hormones.
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https://truweight.in/blog/food-and-nutrition/protein-rich-food.html