Hey Foodies, We are back with a healthy punch! Hop on for a nutritional diet, Don't be quiet, Roar and say, Protein makes our day! Protein saves the day! Protein is a macronutrient that helps the human body grow strong and healthy. It is found naturally in several body parts, formed from the chain of amino acids. But with overloaded with life difficulties, one requires an adequate amount of intake. Let’;s look at 20 essential nutrients for your diet. For a better read, I will classify the list as vegetarian and non-vegetarian. Vegetarian Elements
1. Almonds, Pistachios, And Cashews
India is famous for its dry fruit culture. Basically, it is perfect for the holiday season or a sweet dish. Holidays are incomplete without nuts like almonds, walnuts, pistachios, and cashews. Also, they are a rich source of Protein. They stand first in the top 20 Protein elements.
2. Cottage Cheese
Cottage cheese, known as Paneer, can nourish your skin with its antioxidants and vitamins. Cottage Cheese is used vividly in parathas, pakoras, starters, sandwiches, and sabzi. It surely deserves to stand second on the list.
3. Milk
Milk was our first childhood drink, remember? Flashback of mom running behind daily to have a glass of milk. Who knows the pukka value of milk more than theirs? In technical terms, each glass has 5 to 10 grams of whey proteins differing from cow milk, buffalo milk, goat milk, and sheep milk.
4. Lentils
One thing I despise but my body craves. Masur dal, tur dal, chana dal, urad dal, moong, and whatnot. The right amount of Protein saves the day and reduces the risk of certain diseases. Lentils are worth being an essential element of your diet.
5. Seeds
Flaxseed, popularly known as Alsi, pumpkin seeds, chia, sesame, and sunflower seeds, are used as Mukhwas in numerous houses. If you are one of them, Congratulations on spreading a spoonful of health! If you haven’t tried it yet, please do.
6. Peanuts
Peanuts Our dear Mungfali is also a powerhouse of Protein. It supplies nearly 26 grams of Protein per 100 grams. Carry them in your pocket, cook a sweet Mungfali Chikki, mix them in the salad, steam it, roast it, or enjoy it as peanut butter. All those trying to gain weight must add peanuts to their diets. It’s high in calories and good for health too.
7. Tofu
Soybean is considered a vegetarian substitute for meat products. Tofu comes from Soya, which is a plant protein. A product containing amino acids and Protein saves the day. Feel free to have small chunks every day or once a week.
8. Yogurt
Yogurt, in some form or another, is a staple of the Indian diet. Like Chaas, Dahi Bhalla, raita, lassi, etc. If you enjoy yogurt, consider substituting Greek yogurt. It has a higher protein content (around 10 grams) than regular yogurt does.
9. Green Peas
Don’t dismiss the power of tiny Matar ke Daane. It rewards you with 9 grams of Protein. Protein is present in fiber and vitamins in the small intestine. Create a lip- smacking pav bhaji, Matar ki sabzi, Matar kachori, or cutlet, or eat raw green peas.
10. Oats
The last item on the vegetarian list is oats. They have gained popularity for a healthy breakfast. It’s true when it’s about breakfast. Around a cup of oats is wrapped in 10 grams of Protein. Not only you can prepare a variety of breakfast dishes to satisfy your taste buds, such as dosas, Ladoo, and idlis etc.
11. Egg
A very famous campaign, Sunday ho ya Monday Roz Khayo Ande! is run by NECC. True, because of its nutritional value and 10 to 16 grams of Protein. You must have observed people consuming 5-7 eggs at once. Don’t experiment; it differs from person to person. A little secret: egg whites hide more Protein than egg yolks. Shhh!
12. Fish
Halibut, Anchovies, Sardines, Cod fillet, Tilapia, and Sardine/Pilchard provide vitamins, iron, calcium good immune. It is time to make your bone rock stronger! Every fish has a different style of cooking with different flavors and different benefits.
13. Chicken
Chicken is an all-time favorite item, be it grilled or roasted. Particularly, Chicken breast and liver contain the most benefits (35 grams). So, which piece are you going to grab for your next meal?
14. Elk
Elk is deer meat, which is considered an excellent substitute for beef. Every 100 grams can provide you with up to 30 grams of Protein less fat comparatively. Do a bit of research in your locality to find elk meat.
15. Salmon
Salmon, from the family of Salmonidae, serves as a high-protein diet. From farmed salmon to wild-caught salmon, each bite is flavorful and enriching. 16. Seafood As we all know, seafood is very high in Protein. Tuna, prawns, and Shrimp contain around 17 to 24 grams of Protein. Also, it helps fight many severe diseases like breast cancer, arthritis, colon cancer, and so on.
17. Pork
loin steak Pork steaks are easy to cook and have a bold taste from the meat. Pigs’ steak protein saves the day. Pork Loin meat usually comes from the pig’s shoulder. Usually sold boneless for a fleshier, thicker feel.
18. Turkey
You must have heard of Turkey. During the Thanksgiving culture, Turkey breast is the highlight of the cuisine. With numerous health benefits, it’s also a reason to rejoice.
19. Sausage
Sausages generally come from Pig flesh, but you can also try different animals to play with your taste buds. Sausage is a good source of Protein and helpful for hemoglobin growth. Cobalamin sausage contains fat in addition to vitamins.
20. Pork Chops
It comes from pig flesh that provides zinc, selenium, iron, and magnesium. It is famous as Loin. Basically, it is a cut from Pigs below the hip part. Now you are aware of Protein products, but it doesn’t mean you will only consume these. Every food in limit and balance is essential for a healthy life. Protein saves the day, isn’t so?
