7 High Protein Foods to Eat Every Day

What food is high in protein? In this article, we are going to show you exactly the food that has a lot of protein.

You require adequate protein for your body to be healthy. Meanwhile, kids need protein for proper growth. A deficiency in protein leads to malnutrition, muscle atrophy, poor wound healing, and wrecked functioning of your whole body in general.

What does protein do to your body? Consuming foods that contain high protein can help you to lose weight, increase muscle mass, boost your immune system as well as produce enzymes, hormones, and improve your overall health. 

How much protein do you need daily? The recommended protein daily intake is between 50-63 grams. 

Top high-protein foods

Protein is included in a vast range of animal and plant foods. Here is a list of healthy high protein foods:

1. Chicken breast

Chicken breast is an excellent choice to get high-quality protein and less amount of fat. According to the USDA, a 86 gram serving of roasted or cooked chicken breast gives you 26 grams of protein, making it tremendous for you to build muscles, lose weight, Keeps your bones healthy. Apart from the protein, chicken is rich in several minerals like phosphorus, zinc and calcium, tryptophan, selenium, and Vitamin B5, B6, which relieves stress, boosts immunity, and reduces PMS symptoms. 

One more thing, chicken contains niacin, omega 3 fatty acids that help lower cholesterol and lower your risk of heart disease and stroke.

2. Egg

Eggs are a perfect source of protein as they comprise of all the nine essential amino acids. One large cooked, hard-boiled eggs provide 6 grams of high-quality protein, along with valuable nutrients like selenium, lecithin, choline vitamin A, D, B6, B12, k including minerals such as zinc, iron, and copper. 

Studies suggest that consuming two eggs per day may reduce your risk of heart disease and stroke, help protect bones, prevent osteoporosis, and help you lose weight because the high protein in them supports you to feel fuller for longer.

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3. Oats

Oats is a protein-packed food that you need to consume every morning. One cup of oats has 11 grams of protein. Oats contain a broad range of different nutrients such as fiber, vitamin E, magnesium, essential fatty acids, which can prevent constipation, lower risk of hypertension, stabilize your blood sugar and reduce your risk of type-2 diabetes.

4. Almonds

Almonds are a significant source of protein. They are high in fiber, phytosterols, calcium, vitamin E, omega 3 fatty acid, riboflavin, and niacin, which helps to protect your heart by maintaining good (good) levels HDL cholesterol.  

One cup serving of almonds contains 20 grams of protein.

Additionally, almonds are an adequate source of folate, and l-carnitine both will promote your brain health. So, having almond daily not only gives you adequate protein but protect your brain as healthy as possible throughout your whole lifetime.

5. Beef 

Beef is a useful source of high-quality protein, comprising all the nine essential amino acids required for the growth and maintenance of your whole body. 100 gram serving of cooked beef contains 25 grams of protein. 

Furthermore, beef contains selenium, zinc, vitamins B3, including B6, iron, and choline, which help to prevent free radicals from damaging your cells and improve your resistance to illnesses.

6. Soybeans (Edamame)

Edamame is part of the world’s sufficient sources of protein. A cup of cooked edamame affords approximately 18.5 grams of protein. 

Edamame is very high in fiber, antioxidants, magnesium, potassium, iron, folate, copper, manganese, and numerous different nutrients that your body needs to lower your risk of heart disease, type 2 diabetes, as well as protect you against bone loss.

7. Fish

Fish is loaded with high-quality protein. They are also packed with vitamins, omega-3 fatty acids and numerous additional nutrients such as calcium, iron, zinc, magnesium, iodine potassium and phosphorus that can lower your blood pressure and help reduce the likelihood of a heart attack and stroke.

For example, salmon fillet 198g provides you with 39.9 grams of protein. One can of sardine gives you with 22.6 grams of protein.  

Consuming fish every day can decrease your possibility of depression, Alzheimer’s disease, dementia, and even diabetes. 

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