Protein is the basic building block of our muscles tissues, organs, skin, hormones, and almost everything that matters in a human body. For healthy and active life, one should take high-quality protein in every meal. Various studies have proved its effect on our body such as it helps in losing weight, belly fat, increase muscles mass, and body strength. Moreover, protein-rich diet lowers the blood pressure level, fights diabetes, and many more. The recommended diet of protein for women is 46 grams and 56 grams for men. However, people who belong to bodybuilder group or athletes need more protein intake as regular people so that they function optimally.
Here is the list of delicious protein-rich food that one can take:
Egg—egg white is rich in protein and you can take it daily. You can take peanuts in place of eggs.
Almonds—one ounce of soaked almonds is beneficial for everyone
Chicken breast—without skin, the majority of calories comes from protein
Oats—also contain fiber, magnesium, and other nutrients
Cottage cheese—it is low in fat and calories and contains 59% cheese in 226 grams
Greek yogurt—it has 46% of protein means 17 grams in every 170 grams of yogurt
Milk—1 cup of milk contains 8 grams of protein
Broccoli—96 grams of broccoli contains 3 grams of protein and 31 calories
Tuna fish—154 grams of tuna contains 39 grams of protein and 179 calories
Lentils—available in every house is the great source of protein every day
Pumpkin seeds—it contains iron, magnesium, and zinc along with 5 grams of protein in 28 grams of seed. One can also take chia and flax seeds for higher intake of protein.
Fish of all type—a great source of protein also contain omega-3 fatty acids that are good for skin and hair.