Proteins are huge biomolecules that our cells need to work appropriately. They comprise of amino acids. The structure and capacity of our bodies rely upon proteins. The regulation of the body's cells, tissues, and organs can't occur without them.
What is protein ?
Proteins are long chains of amino acids. These are building blocks of our body.
Protein consist of amino acids, and amino acids are building blocks of of protein. There are around 20 amino acids. These 20 amino acids are arranged in many different way to make millions of proteins.
Protein is used by muscle, skin, hairs, bones, organs, hormones, blood, and antibodies etc.
Protein are also work as a neurotransmitter. Hemoglobin, a carrier of oxygen in the blood is also a protein. It is also responsible for re colour of blood.
What are the sources of protein ?
. Eggs
Eggs are very good source of inexpensive, high quality protein. Eggs are rich source of vitamin D, B6, B12 and minerals such as iron, copper and zinc. More than half of egg protein is found in egg white which also have vitamin B2. Egg white has almost no fat. But on the other hand egg yolk contains protein as well as healthy fat in it.
The bottom line is whole eggs are among the healthiest and most nutritious food available.
. Chicken breast
Chicken is the most commonly consumed high protein foods. The chicken breast is the leanest part of it. About 100 gms of chicken breast gives you almost 31 gms of protein. Chicken is very easy to cook and it can taste very delicious in a wide variety of dishes. Some studies shows that eating chicken in a high protein diet can help you lose weight.
. Oats
Oats are among the healthiest grain on the earth. It is a great source of vitamin, minerals, fibre and antioxidants. Eating oat meal regularly in breakfast have many health benefits. This helps in weight loss, control blood pressure and reduced the risk of heart diseases. Fibre contained in the oats is good for digestive health. Adding fruits and nuts to your oat meal increase the value of your breakfast.
. Almonds
Almonds are very good source of protein, fibre, magnesium, vitamin E and healthy fats. They have many health benefits including reducing blood sugar levels, lowering blood pressure and lower the cholesterol. Almonds are great source of polyunsaturated fats and monounsaturated fats, which helps in lower your bad cholesterol.
. Cottage cheese
Cottage cheese is almost same as panner but the difference is cottage cheese is low in fat and calories.
It is a rich source of protein. It strengthen your bones and teeth. It improves digestion and good for heart health. It also a good source of some vitamins and minerals.
. Curd
Curd is a good source of protein. 1 bowl of curd 100gms of curd gives you almost 11gms of protein. And it also have some vitamin and minerals. Curd have 8% vitamin B12 and 2% vitamin A. It is a good source of calcium . It improve your digestive system because it has good Bacteria that helps in digestion .
. Lentils
Lentils is type of legumes.
Lentils are among the world's best source if plant based protein. It have many health benefits. High in fibre, potassium, iron, folate, magnesium and other healthy nutrients.
. Milk
Milk is known to be complete food. It almost gave all the healthy nutrients that our body need. It is a good source of high quality protein. Also it is high in calcium, phosphorus and vitamin B2.
If you allergic to dairy products than you can choose soy milk. It a good option for people who have lactose intolerance.
. Peanuts
Peanuts are very good source of healthy fats, fibre and protein. It have
Polyunsaturated fats and monounsaturated fats that helps in lower your bad cholesterol and making good cholesterol that is healthy for our heart. Peanuts are protein rich and low in carbs.
. Broccoli
Broccoli is full of nutrition and called powerhouse of vitamins, minerals, fibre and antioxidants. It is rich source of protein as well as it contains high level of both calcium and vitamin K , which are both important for bone health . Also it is good source of zinc and iron.
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These are must be in your diet.
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