By HealthPrep Staff
Protein is essential to a healthy
diet and many of the healthy protein foods are packed with additional vitamins
and nutrients. The benefits protein itself has for the body are considerable
and it positively affects the body down to a cellular level. Hair and nails are
comprised mostly of protein and the body utilizes protein to build and repair
tissues. The body also uses protein to make enzymes, hormones, and other
chemicals that allow the body to function well. It assists in building bones,
muscle, cartilage, skin, and blood. The body requires a lot of protein to
function properly as it doesn’t store it. This is why it’s important to eat the
right amount of protein daily.
There are plenty of good proteins that
offer other health benefits along with necessary fat to ensure a healthy body.
Learn more about this now.
Eggs
If we consider one egg has all the
building block nutrients to grow a baby chicken, it not hard to imagine all of
the health benefits eggs can have for us. Eggs are considered food for the
muscles due to how much protein from each egg can be incorporated into proteins
in the body. An egg has the highest value of amino acids compared to any other
food out there. They also carry antioxidants that gather in the retina of the
eyes to protect them from macular degeneration and cataracts, among other
conditions. Eggs also contain high amounts of vitamin B12 and B2, vitamin A,
selenium, calcium, iron, potassium, and more.
Milk
Milk, along with its high protein
content, is rich in calcium, which everyone's bones need to stay strong. As a
great source of both protein and calcium, milk builds muscles and tissue. The
carbohydrates in milk give individuals energy when they need it. It is rich in
nutrients that keep all aspects of the body functioning well such as vitamin A,
phosphorus, vitamin B, as well as vitamin D, which is a crucial vitamin
individuals also receive from exposure to the sun. The fats in milk are essential
fatty acids the body requires in moderation. Individuals can choose from a
range of different kinds of milk, including homogenous milk, skim milk, one
percent milk, and perhaps the most popular: two percent milk.
Reveal the health benefits cottage
cheese offers the body now.
Cottage Cheese
Like milk, cottage cheese provides a
good source of calcium and protein, which plays a big role in the strength of
teeth and bones. It also aids in the prevention of osteoporosis and can help
regulate blood pressure. Cottage cheese promotes healthy weight loss, along
with fruits, whole grains, and vegetable oil. A study showed a generous intake
of dairy products like cottage cheese can greatly assist individuals dealing
with obesity or premenopausal women. Cottage cheese includes live cultures also
known as probiotics, which have been proven to have benefits such as
muscle-building powers, something protein can also help with. Many individuals
who work out regularly choose to consume a healthy protein-filled snack
including cottage cheese after an intense exercise session to help with muscle
recovery.
Chicken Breast
The lean meat of a chicken breast contains
plenty of protein without too much fat. Chicken also contains numerous
minerals, including phosphorus and calcium, both of which assist in boosting an
individual's bone health. It also contains selenium, which helps prevent
arthritis from developing. The nutrients tryptophan and vitamin B5 can help
alleviate stress as they offer a calming effect on the body. It is also rich in
vitamin B6, which can help prevent heart attacks by lowering levels of
homocysteine. Chicken also contains niacin, which can assist in lowering
unhealthy cholesterol in the body.
Sockeye Salmon
Salmon is high in many vitamins and
minerals, as well as being an excellent source of low-fat protein. It also
contains potassium, selenium and vitamin B12. The main health factor of sockeye
salmon is its content of omega-3 fatty acids. EPA and DHA omega-3 fatty acids
are the most beneficial to an individual's health and contribute to the health
of the brain, heart, joints, and mood. Salmon can also lower the risk of a
variety of cancers and other diseases such as asthma, depression, high blood
pressure, macular degeneration, and multiple sclerosis.
Lentils
Lentils, a member of the legume family,
are a great source of fiber that keeps an individual's cholesterol low. They
can help patients manage blood sugar disorders because of their high fiber
content, preventing blood sugar levels from rising quickly after a meal.
Lentils are a good source of protein along with essential minerals and contain
almost no fat. Lentils have a fair amount of magnesium in each serving, which
is helpful for women experiencing premenstrual syndrome, as it alleviates mood
swings and also aids in the health of their heart. They also contain iron,
which helps with an individual's daily energy levels and can also prevent anemia
from occurring.
Natural Peanut Butter
Peanut butter can help individuals lose
weight, although it is important to note it does contain a lot of calories for
a small amount. It contains fiber and protein, however, that fills individuals
up for a longer period. The indulgence factor of peanut butter is known to help
individuals on a diet to fight off cravings. Peanut butter contains
monounsaturated fat, which is the heart-healthy kind. Studies have concluded
adults who ate a diet high in mono-saturated fat had less belly fat than those
who ate more saturated fat. Peanut butter also contains vitamin E (which is an
antioxidant), magnesium, potassium, and vitamin B6.
Almonds
Although almonds are high in fat, they
carry a vast amount of nutrients, such as fiber, protein, monounsaturated fat,
which all help in the reduction of an individual's risk of developing heart
disease. Packed with vitamin E, they help the body protect itself against
ultraviolet light damage and Alzheimer’s disease. Manganese helps the body
create strong bones as well as regulating blood sugar. Magnesium helps the
function of organs, muscles, nerve function, blood glucose control, and the
regulation of blood pressure. The flavonoids contained in the skin of the
almonds act as an antioxidant and work together with vitamin E to help
individuals age well. Although almonds are high in fat, the body isn’t able to
absorb the amount of fat they contain as it's too difficult to break down.
Tofu
There have been some mixed messages
about soy products and how healthy they are. It is important to note healthy
tofu would come from an unprocessed soy product. When in a pure form, tofu
offers an excellent source of amino acids, calcium, and iron along with
micronutrients.
A study on Chinese adults concluded tofu
is a more effective way of preventing stomach cancer than normal soy. When tofu
replaces meat, there is an increase of folate, vitamin K, calcium, magnesium,
iron, and fiber. It will also lower cholesterol intake, lowering an
individual's risk of cardiovascular disease. There are also anti-inflammatory
properties that can help protect blood vessels from inflammatory damage. The
phytonutrient genistein can motivate the activity of a tumor suppressor protein
called p53. When it becomes active, it can assist in cell death of cancer cells
preventing the activity of cancer from growing. It is especially effective in
slowing tumor formation of breast and prostate cancer.
Quinoa
Quinoa contains flavonoids, which are
plant antioxidants showing many health benefits. In particular, the
antioxidants quercetin and kaempferol are found in large amounts in quinoa.
They provide molecules with anti-inflammatory, antiviral, anti-cancer, and
anti-depressant qualities.
It is high in fiber, protein, and many
minerals, and doesn’t contain gluten, making it a good option for celiac
disease patients. While many gluten-free foods contain lots of refined
starches, quinoa is a naturally gluten-free food. Where most proteins lack some
of the necessary amino acids, quinoa has all of the amino acids the body needs.
It is also high in magnesium, potassium, zinc, and iron.
Oats
Oats have long been a popular breakfast
food. One of the reasons individuals like them is because they contain a
substantial amount of protein and fiber, two things that can keep individuals
full until lunchtime. A 3.5-ounce dry serving of oats contains about seventeen
grams of protein. Oats are also low in fat and have virtually no sugar. They
are among the most protein-rich grains, which make them a better choice than
toast or an English muffin. They are also gluten-free, which make them a great
choice for individuals who have celiac disease or a gluten sensitivity. In
addition, oatmeal is full of vitamins and minerals, including manganese, iron,
copper, zinc, and many others. It also contains several antioxidants and is the
only dietary source of a type of antioxidant called avenathramides. These
antioxidants can improve blood pressure by lowering inflammation levels in the
body.
Greek Yogurt
Greek yogurt is a versatile high-protein
food appropriate for any time of day. Individuals can top it with some high-protein
granola and fruit and eat it as a filling breakfast parfait, incorporate it as
a side at lunch, or enjoy it as a post-workout snack. Plain yogurt can also be
used as a condiment instead of sour cream, such as for tacos, baked potatoes,
or beans. Greek yogurt's advantage over regular yogurt is its high protein
content. It usually has between twelve and seventeen grams of protein per
serving. However, individuals should be sure to check the nutrition label,
because some brands do add a lot of sugar to their yogurt, which lowers the
protein content. In addition to high protein levels, Greek yogurt contains
plenty of calcium, vitamin D, and probiotics. These nutrients ensure healthy
bones and a healthy digestive system.
Lean Beef
Eating lean cuts of beef is a great way
for individuals to get extra protein in their diet without consuming too much
fat. Lean beef is defined as beef with less than ten grams of fat, 4.5 grams of
saturated fat, and ninety-five milligrams of cholesterol per 3.5-ounce serving.
These guidelines come from the United States Department of Agriculture, which
also regulates the labels that can be put on beef being sold at the grocery
store. If the label on a cut of beef says it is lean, consumers can trust it.
Lean beef can be eaten in a variety of ways, including as steak and as ground
beef. Hamburgers may have a reputation for being fattening, but they can be
very healthy if they are made with lean ground beef and combined with healthy
toppings. Lean ground beef at ten percent fat provides twenty-two grams of
protein in a three-ounce serving, and it also provides a high dose of iron,
zinc, B vitamins, and selenium. Iron is essential for healthy blood cell
production, while zinc is important for immune function, and B vitamins and selenium
support a healthy metabolism.
Tuna
Tuna, in addition to being a very
portable and versatile food, is one of the most nutritious things individuals
can eat. One cup of chunk light canned tuna contains a whopping thirty-nine
grams of protein and has only about 180 calories. In addition, it is full of
vitamins and minerals like B vitamins and selenium, which are essential for
metabolic function. This fish also provides a substantial dose of omega-3 fatty
acids, which are beneficial for the heart and brain. Individuals should be sure
to pick out chunk light and skipjack varieties of tuna, as other types, such as
albacore, can have higher levels of mercury.
Shrimp
Shrimp, in addition to being delicious,
is very high in protein while being low in calories (as long as it isn't
deep-fried). Individuals may not think of seafood as healthy or as diet food,
but it is so easy to fit it into a low-calorie, high-protein diet. A
three-ounce serving of shrimp is under one hundred calories but contains around
seventeen or eighteen grams of protein. It is also high in essential nutrients
like calcium, selenium, zinc, and omega-3 fatty acids. Saute these crustaceans
with some fresh vegetables for a hearty, healthy post-workout meal. It is
always great to have an excuse to eat more seafood!
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