Top 9 Foods that Contain Big Amount Of Proteins
To keep our metabolism running and stay healthy, we need to consume plenty of protein on a daily basis. In fact, every cell in your body uses protein which is why this nutrient is essential to our overall health and wellbeing. Protein helps build muscles, boosts energy levels, aids hormonal balance, supports brain health, and so much more. Luckily, protein can be obtained through diet. All you have to do is to up the intake of protein-rich foods and make healthier diet choices. What foods should you eat? Keep reading this post to find out.
It is impossible to make the list of protein-rich foods and leave out eggs, a breakfast staple across the globe. Protein content in an egg depends on its size as you can see in the table below.
|Size of an egg||Protein content in grams|
|Small egg (38g)||4.9|
|Medium egg (44g)||5.7|
|Large egg (50g)||6.5|
|Extra-large egg (56g)||7.3|
|Jumbo egg (63g)||8.2|
An average egg contains about 6g to 7g of protein, meaning that having two eggs for breakfast delivers at least 12g of protein to your body. Besides protein, eggs are also abundant in vitamins, minerals, and healthy fats that protect your immune system, brain, and eye health.
The biggest concern for most people is that eggs have a negative impact on cholesterol, thus putting the cardiovascular health in jeopardy. That’s one of the most widespread nutrition-related myths! The scientific evidence suggests that eating eggs or dietary cholesterol is not associated with elevated risk of heart disease.
Generally, protein content in almonds accounts for 13% of its calories or 6g per one ounce serving. Almonds are incredibly nutritious and are associated with a wide spectrum of health benefits. For example, they are a fantastic source of antioxidants which destroy free radicals and protect your body from oxidative damage. Almonds contain riboflavin and L-carnitine, both of which are vital for healthy neurological functions and prevent neurodegenerative diseases. One study showed that eating a handful of almonds gives your brain a significant boost. While the research focused on different types of tree nuts, almonds stood out due to their tremendous ability to enhance memory and help delay progression of Alzheimer’s disease. So, if you’ve ever wondered how to improve memory, now you know what to do.
3. Chicken breast
Chicken is the diet staple in the United States, and it’s safe to say all around the world. It’s even better when you move from fried chicken to healthier meals made with boneless and skinless chicken breast. One roasted and skinless chicken breast contains 53g of protein with only 284 calories, and it comes as no wonder why this meat is one of the most popular protein-rich foods. Reasons to eat chicken breast are numerous including its ability to help you build muscles (thanks to protein), stronger bones, stress relief, alleviating PMS symptoms due to magnesium, immunity boost, and so on.
Oats belong to the group of the healthiest grains on the planet due to the high content of fiber, magnesium, manganese, thiamin (Vitamin B1), and many other nutrients including protein. Half a cup of raw oats contains 13g of protein, which is more than a decent amount. Another amazing fact out oats is that they are incredibly feeling and have the ability to suppress the appetite, thus aiding weight loss.
ALSO READ: Are Oats Good For Your Health?
Fish is a marvelous source of protein, particularly if you opt for salmon which contains 19g of protein per three-ounce serving. It is needless to mention that salmon and other fatty fish are the best sources of much-needed Omega-3 fatty acids which protect your immunity, improve overall health and well-being, and benefit the brain too. In fact, fish is one of the best brain foods out there. Eating fish regularly is associated with a reduced risk of Alzheimer’s disease, and it also improves cognitive abilities.
6. Cottage cheese
Cottage cheese is low in calories and fat which is why it’s perfect for, basically, everyone. This cheese is abundant in various nutrients like calcium, phosphorus, selenium, Vitamin B12, Riboflavin (Vitamin B2), and protein of course. A cup of cottage cheese (about 226g) contains 27g of protein, 194 calories, and only 2% fat. Among numerous health benefits of cottage cheese, it is important to mention its potential to prevent insulin resistance. Consumption of dairy products may lower the risk of developing insulin resistance by 21%, decrease diabetes and cardiovascular disease risk, and cottage cheese is a great choice.
7. Lean beef
Besides tasting delicious, lean beef is a rich source of protein; one 3-oz serving of cooked beef contains 22g of this vital nutrient. Consumption of beef helps maintain and build muscle mass, improves exercise performance, and it also prevents anemia. Iron deficiency is a common cause of anemia and beef is an excellent source of iron. Of course, when it comes to this and other types of meat, to get the most out of them you have to prepare them properly. Roasting and cooking is always a better option than frying.
8. Turkey breast
In many ways, turkey breast is similar to chicken breast and if you’re looking to increase protein intake, make sure you include it in your diet. Besides 24g per 3-oz serving, turkey breast also makes a low-calorie snack with 146 calories per same (3-oz) serving. Regular consumption of skinless turkey can help lower levels of LDL cholesterol, and it delivers numerous vitamins and minerals to your body.
Lentils are high in fiber, potassium, magnesium, iron, folate, copper, manganese, and many other nutrients. One cup of boiled lentils contains 18g of protein which is amazing. Due to fiber content, lentils make you feel full and help you lose weight, but they also promote healthy digestion. Other benefits of these legumes are better heart health, stabilized blood sugar, and energy boost.
ALSO READ: The Top Plant Protein Sources
Our body requires protein to function properly and stay healthy. Fortunately, making certain tweaks in your diet can help you get more protein, and this post showed different ways to do so. Increase consumption of nuts, cottage cheese, and meats like chicken and turkey breast, and opt for healthier cooking styles.
About Sophie Addison:
Sophie Addison is a popular blogger and skincare expert. She is very passionate about writing on skincare and beauty. She has posted articles on tips for fine lines and wrinkles, joint pain treatment, weight loss and fitness news. Apart from work she likes gardening and listening music. You can also contact her on Facebook, and Pinterest.