Protein is one of the major nutrients required by our body to maintain a healthy lifestyle. It is present in various food items meat, dairy products, fish, nuts, legumes, etc. The nutrient requirement of the body is assessed on height, weight, and age. A correct amount of proteins in the body can help an individual with high energy levels and help them build their muscle mass. Protein is found in both plants and animals to cater to the requirements of both vegetarians and non-vegetarians.
1. Soyabean
Soybean is a good source of protein and vitamin C. It works as a fantastic alternative for non-vegetarians. It is known to fulfill calcium, iron, potassium, and magnesium deficiencies present in our body.
2. Beans
Beans are rich in protein and contain high content of amino acids that is essential for breaking down the food and helping regrowth of the body tissues. The best way to enjoy it is to consume it with rice or roti.
3. Peanut Butter
Peanut butter is commonly consumed to build body strength. It also serves as a great option for breakfast and served as can be spread on bread slices.
4. Green Peas
Green Peas. Peas are a balanced diet and are a good source of protein to include in nutrition. With high protein content, it also It is a good source of vitamin C, vitamin E, vitamins, and zinc. Minerals. Tastes delicious it tastes great when served with lemon.
5. Chickpeas
Chickpeas are one of the bean varieties that is rich in protein. It is also rich in carbohydrates and fibers. Chickpeas boiled with a pinch of salt in it taste heavenly.
6. Lentils
Lentils help in digesting complex carbohydrates. They are rich in protein, Vitamin B, potassium, and iron. A cup of lentils fulfills fiber requirements. The best time to consume lentils is in the afternoon.
7. Energy Bars
Energy bars or protein bars have a high quantity of protein in them. Sportspersons take protein to regain their energy levels. One bar a day is ideal for consumption.
8. Broccoli
Rich in Vitamin C, potassium, and protein, Broccoli is a health-friendly vegetable and assists in fulfilling fiber requirements. Broccoli is usually consumed raw in salads during lunchtime. It supports the immune system and helps to build stamina.
9. Lean Meat
Meat is a good source of vitamins and minerals. Lean meat is consumed in a diet low in saturated fat and does not increase cardiovascular risk factors. One of the leanest meats is chicken breast.
10. Quinoa
Quinoa is a beneficial plant rich in protein and fibers. It is a good option for reducing body weight and improving appetite loss. It can be consumed in many ways. Some of them are: stuffing into vegetables, in salads, simply boiling them for 10 minutes, etc.
11. Yogurt
Yogurt is one of those items that an individual must include in their diet. Along with a high amount of protein, yogurt also has a high calcium and phosphorus content that prevents digestive problems. It helps boost energy levels and the immune system.
12. Oats
Oats are a healthy breakfast option and ideal for consumption during the day. It contains a powerful beta-glucan that prevents the body from cholesterol in food. Oats are vital for consumption as they also reduce the risk of heart diseases.
13. Almonds
Almonds are rich in vitamins and minerals. A single serving of almonds is a good snack. Almonds are good for bone health and can protect you from broken fractures.
14. Eggs
Eggs are well known to offer complete protein requirements to the body. They are rich in nutrients and help in good cholesterol for the body. It is an essential item for maintaining a lean physique. The best way to have eggs is by semi-baking or boiling them.
15. Granola
Granola is a healthy and naturally sweetened recipe with maple syrup. It is delicious and serves a good purpose for breakfast too. The ingredients required are oats, nuts, seeds, and dried fruits. It is a great meal filled with lots of fiber and one of the best meals to opt for as a healthy delight.
16. Pumpkin Seeds
Pumpkin seeds are full of valuable vitamins and minerals. A small amount of them can provide you with healthy fats, magnesium, and zinc. Pumpkin seeds have a lot of benefits associated with them. They have a high protein content and protect against cancers and heart-related problems.
17. Cottage Cheese
Cottage cheese helps in the prevention of cancers and regulates blood pressure. It is a perfect source of calcium, and protein and plays a main role in maintaining bone health.
18. Peanuts
The nutrition profile of peanuts is strong. They are an excellent source of vitamins and minerals. The recommended quantity for building and requirement of peanuts in adults is 56g for men and 46g for women.
19. Pistachios
Pistachios are a good source of healthy fats and are a good source of fiber. Making nuts such as pistachios a part of your everyday eating is associated with decreased risk of death from cancer, heart disease, and respiratory disease.
20. Milk
Milk contains a lot of vitamins & minerals. Dairy products are a good source of vitamins and minerals for the body. It is a good idea to consume a glass of milk daily as it also satisfies the protein deficiencies in the body.
