13 Surprising Sources of Protein | by FoodyFit
If you feel tired and hungry all the time, you may not be getting enough protein. These surprising sources of protein are great additions to any meal!
Protein is one of the primary and essential nutrients that is required to stay energetic. Proteins are made up of a chemical compound named "amino acid," or also known as "building block," which helps in building and repairing the muscles and bones, and in turn, helps in producing hormones and enzymes to the body. In simple words, our body uses these nutrients to form bones and muscles for the functioning of our body. And also, on average, a person should consume 0.8 grams of protein on a daily basis.
People who go on a diet should consume more than usual depending upon their goal and simultaneously should have a calorie intake. Taking calories may refer to a healthy one like cottage cheese which has high protein and a sufficient amount of calorie which can be consumed by vegans too. They say "too much of anything is not good" because having a high protein diet is also not recommendable.
It means that intake of protein food should be a portion of a meal, and so, in this article, let's see about the 13 foods that are rich in protein and can eat up by people belonging to different categories.
#1 Meat
One of the most prominent protein sources is meat which includes pork, beef, lamb, goat, etc. In western countries, people consume more root, and they find it as the powerhouse of protein. It contains muscle-building creatine and iron that keep your energy high and gives you the satisfaction of having a great meal. It contains 24g of protein and can be consumed during the day for better digestion.
#2 Poultry
The second source of nutrients is poultry that includes chicken, turkey, duck, etc. Especially, chicken breast is more recommendable as it is quickly cooked and can be with any other dish. Eggs, the healthiest and most consumed food all over the world it also contains vitamins, minerals, and healthy fat that you need.
#3 Fish
Fish is the most common food eaten by people in all parts of the world. It belongs to the category of seafood and has a low-fat but high quantity of protein. It also contains omega-3 fatty acids, vitamins, calcium, phosphorus, and minerals. Even dried fish includes 18g of protein, and regular fish have 22g.
#4 Shrimp and Prawn
Even though these two belong to a different category, they look alike and have low calories, carbohydrates, and fat. Other than protein, they are a great source of iodine, omega-3, and omega -6 fatty acids. Those who are on a diet can choose this type of food which helps a lot in their weight loss journey.
#5 Milk
The most popular energy drink is produced from the mammary glands of mammals. It contains calcium, vitamin B12, magnesium, and iodine. It helps in the bone development and functioning of the muscle. Unlike the protein powder available in the market, it is opting for the natural drink would the best option.
#6 Greek yogurt
This is a distinctive type of yogurt that is thicker than the regular one, which is unstrained. The process includes straining the yogurt to remove the byproducts, resulting in a thicker consistency. People who are likely to start their weight loss journey can start with this food to feel full for a longer time.
#7 Cottage cheese
One of the favorite dairy products and popular among vegans would be this because it can be cooked according to one's taste with all those spices. It is made by curdling the milk and strained where the byproducts are opposed with pressure to make the cottage cheese. High in calcium and vitamins, it can also be easily digested.
#8 Nuts
An edible seed that can be consumed raw is rich in healthy fat, fiber, protein, magnesium, and vitamin E. These include almonds, pistachios, cashews, walnuts, hazelnuts, etc. It also helps in preventing diabetes and arthritis.
#9 Peanuts
It is also known as groundnut, is also an edible seed high in protein, fiber, vitamins, and low in carbohydrates that can be added as a part of the meal. As peanut is cultivated all over the world, it is readily available. It is also used in making peanut oil and helps in maintaining weight. A study proved that it reduces the risk of heart disease.
#10 Legumes
A kind of the name of plant family where a pod with seed is produced, and these include lentils, peas, chickpeas, beans, soybeans, etc. These seeds are rich in essential nutrients like fiber and B-vitamin and have a meager amount of calories. They are consuming these foods once a day is more than enough to have a healthy start and reduce the risk of having diabetes.
#11 Soya milk
One of the plant-based energy drinks is produced by soaking the soya beans and then straining them. After a particular time, the mixture is boiled and filtered, which is now a suitable energy drink. It contains protein, calcium, and potassium and is also considered a natural drink.
#12 Whole grains
It includes whole wheat, brown rice, quinoa, etc. are the perfect alternative for those who prefer white rice. As these are rich in fiber and protein, they meet the essential requirements for the body. It can be served with vegetables or chicken slices which makes even a perfect meal.
#13 Protein Supplements
In recent times preparing a nutrient-rich meal might be difficult for some who don't have time or who think that he/she is not getting enough protein can go for protein supplements that are available in the market. Various brands are produced from a wide variety of sources and help you in achieving the goal. But still, getting a doctor's suggestion is advisable.
