Protein is a macro-nutrient that is essential for body building and is commonly found in animal product, legumes and nuts. Proteins are composed of amino acid, it is the basic component of living cell and is made of carbon, hydrogen, oxygen, nitrogen. Muscle contains 30% protein.
It is one of the three main class food.
When talking of protein people say its a body builders food but do you know an average adult should consume 1g of protein per kilo of body weight everyday. It also helps greatly in fat loss as protein increases metabolism. It helps in growth and maintenance of tissue. Proteins also acts as chemical messenger that helps in communication between cell, tissues and organs.
Here are some high protein sources which anyone can add in their everyday diet.
1. Chicken Breast
Chicken Breasts is one of the best high quality protein source. You can get 26g to 30g of protein and 3g of fat per 100g of chicken and around 170 calories. It could be one of the best source in order to achieve your protein goal. So try to add chicken in any one meal everyday. Also, it is easily available and easy to cook.
2. Fish
Fish is an excellent source of protein, they are rich in omega 3 fatty acid which is very good for your hair, skin and eyes. It also acts as an anti aging as it contains fatty acid, it helps your skin glow.
In 100g of fish you get around 206 calories, 23g of protein and 12g of fat. Its healthy and tasty and super filling.
3. Eggs
Eggs are easily available, cheap high source of protein. A single whole egg contains 6g of protein and 2g of fat. If we talk about the egg white it contains 4g protein, whereas the yolk contains 2g fat and 2g protein. Egg contains 80 calories. Also, you can have it in any form boiled, scrambled or even raw.
Eggs are also rich in vitamins and minerals.
There are a lot of myth that eggs increases to level of bad cholesterol, but recent studies show that it actually increases good cholesterol. Also doctors say that you should have two eggs everyday. It is also very good for bones.
4. Milk
Milk is a great source of protein and fat. 100g of milk contains 42 calories, 5g protein, 2g fat. It is very rich source of calcium and vitamin D which is essential for bones. It contains casein and whey protein which constitutes approximately 80% of total protein. Milk also help in constipation by cleaning the digestive system.
5. Soy Chunks
Considering vegetarians this can be the greatest source of protein. It contains more protein than meat, 100g of soy chunks has 345 calories and contains 52g protein, 0.5g fat, 33g carbohydrate. There are a lot of myth that consuming soy decreases the level of testosterone and increase the level of estrogen which happen to develop famine feature. The truth is that the amount of iso flavons is very low which doesn't affect testosterone levels. Consuming 50- 60 g of soy is safe to consume everyday. It also prevents many diseases
6. Lentils
Lentils are legumes, ther are high in fiber, magnesium, potassium and various other nutrient.
It is one of the best source of plant based protein.
100g of cooked lentils contains 116 calories, 9.02g of protein and 0.38g of fat. It can be an excellent option for weight loss.
7. Whey Protein
Whey protein is used by many body builders and athlete. Its a great protein supplement. 30g of whey protein contains 119 calories and 24g of protein. It is great to increase muscle mass and strength. It is made by the residue after coagulating milk. It also contain essential mineral which is necessary for body building.
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