10 Protein Rich Food Everyone Can Eat

Mabruqq's Editor FOOD Aug 16, 2020
10 Protein Rich Food Everyone Can Eat

Protein is a macronutrient which should always be on your plate. This is because it is very healthy and it helps for the proper growth and function of the human body. Proteins provide essential nutrients which are essentials for the human body for performing various functions properly. A lack of protein in the human body leads to muscle atrophy and the human body does not function properly. Protein provides essential amino acids which are generally needed to the human body.

There are generally two types of protein: whey protein and casein protein. This type of protein is a dairy based protein and it is easily digested by the human body. Whey protein also contains all the essential amino acids which are needed for building big muscles and Whey Protein is quickly digested by our body. On the other hand, Casein protein takes longer time to digest.

Below We listed Some Healthy Proteins Foods which Everyone Can Eat

1. Nuts - Almond, Cashews

Nuts are a good source of fiber and fats and it is also a good source of protein. Almonds and Cashews are healthy and high protein nuts which consist of Vitamin E, copper and magnesium which are healthy snacks for any human. Nuts combine complementary proteins like rice, grains and other plant based protein. If you are eating nuts on a regular basis it may improve your health in many ways like by reducing diabetes and heart disease risk, it also controls cholesterol levels. Nuts consist of high fiber which helps in weight loss.


2. Pistachios

Pistachio nuts are very testy and they are super healthy nuts. These Pistachios contain healthy fats and it is a great source of protein, fiber and antioxidants. They also contain several essential nutrients and it also helps in weight loss and prevents heart disease. Pistachios is a good source of vitamin B6 rich foods and Vitamin B6 is important for several body functions, it also includes blood sugar regulation and helps in hemoglobin formation that carries oxygen in red blood cells. Pistachios are also rich in potassium.


3. Oats

Oats are a whole grain food and it is the healthiest grain. Oats are gluten free whole grain and it is a great source of necessary vitamins, minerals, fiber and antioxidants. Usually oats are taken during breakfast and it is a great source of protein. They are also rich in complex carbohydrates. You can also add some other flavour to your oats with a variety of healthy foods like fresh fruits and nuts. You can also make an oatmeal pancake for your evening snacks.


4. Peanut Butter

Peanut butter is unprocessed food. It’s basically peanuts, often roasted and turned into a paste. Peanut butter contains various ingredients such as sugar, vegetable oils and fat. Peanut butter is one of the world’s most popular protein sources and its taste is delicious and it melts in the mouth smoothly. Peanut butter is a balanced energy source that supplies all of the macronutrients to the body. Peanut butter is rich in protein but it’s low in essential amino acids.


5. Lentils

Lentils lower cost food and it is quick and easy to prepare food. It is also high quality protein food for every person around the world. Lentils are a various source of fiber, folic acid and potassium. These nutrients support heart health and reduce the risk of cardiovascular disease and also slow the progression of the other disease. Lentils provide a large amount of folate and folate prevent newborns from the neural tube. Lentils also contain selenium and it decreases the rates that tumors grow. It also increases the immune system of a person to respond to various infections and increases the production of T cells and T cells kill disease.


6. Pumpkin seeds

Pumpkin seeds are a good source of healthful oils and magnesium and other vital nutrients that improve the health of our heart, bones and also improve other body function. Pumpkin seeds are generally considered as excellent sources of potassium, magnesium and calcium. Pumpkin seeds are also a good source of polyunsaturated fatty acid and antioxidants, the fatty acid in pumpkin seeds contain beneficial nutrients like sterols, squalene and tocopherols. Pumpkin seeds provide a good source of magnesium which is important for bone formation and high magnesium intake provide greater bone density and it decreases the risk of osteoporosis in women.


7. Quinoa

Quinoa seeds are gluten-free and whole grain carbohydrate and they contain all the essential amino acids. Quinoa offers a wide range of amino acids and these amino acids are vital for supporting muscle development and boost immune activity. They are also low in fat and are excellent food for weight loss. Quinoa is also an excellent source of lysine and lysine is vital for the synthesis of proteins.


8. Greek Yogurt

Greek Yogurt is complete nutrients and provides numerous health benefits. It is an excellent snack item, which keeps you fuller for a long period of time. If you take average fat free Greek Yogurt then you can gain 12 to 17.3 grams of protein. Greek Yogurt also rich in calcium and Calcium is key to building strong muscle and helping your vital organs function. Greek yogurt also provides B-12 vitamin which is usually found in fish, meat and eggs. So Greek Yogurt is an excellent source of vitamins.


9. Cottage Cheese

Cottage Cheese is low in calories but it is very high in protein. Cottage Cheese contains vital nutrients and it is easy to prepare. 100 grams of cottage cheese provides you about 23 grams of proteins. People also take it as a healthy diet. Cottage cheese is not only high in protein but also essential nutrients. Cottage cheese is also an excellent source of calcium and minerals that helps the human body in many ways like tooth and bone health. It also regulates your blood pressure and also plays an important role in preventing certain cancers such as prostate cancer.


10. Whey Protein

Whey Protein is a complete, high quality protein, which contains all of the essential amino acids. It is quickly digestible and absorbed as compared to other types of protein. This quality makes whey protein one of the best dietary sources of protein. There are mainly three types of whey protein powder, concentrate (WPC), isolate (WPI), and hydrolysate (WPH). Whey proteins contain a wide range of essential amino acids, which are absorbed quickly.