Best Protein Sources That Are Easily Available

By: Chandreyee Sen

A balanced diet comprises of an adequate amount of carbohydrates, fats, protein and vitamins. Out of all these, protein is essential for our health as it helps to build, maintain and repair tissues or organs in our body.

Whenever you fall sick or are ailing with a chronic disease, doctors recommend to have adequate protein in the form of boiled eggs, chicken soup or fish.

But little did you know that protein can even lighten your mood and fight depression. Surprising, isn't it? Well, it's all scientific.

protein sources

Protein, after entering into the human body breaks down in the form of 20 amino acids, which are essential for our growth and energy. These amino acids then boost the serotonine hormone that helps in reducing depression or anxiety.

Proteins have several other benefits too. Proteins help in controlling diabetes, cardiac arrest and aid the immune system to function efficiently.

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Also, proteins help you in your dietary plan and reduce extra belly fat. Proteins satiate your appetite and keep you away from munching unhealthy food. But bear in mind, protein doesn't come from having frozen or preserved food. Try to have natural foods that contain high protein.

Here are some best sources of protein that are easily available.

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Fat-free Milk:

Many of us will make face thinking of milk. But this has high protein content and also contains phosphorus, calcium (which prevents tooth decay and makes bones stronger) and vitamin B. A whole glass of milk contains 149 calories and 8 percent protein. Also, you can add cheese and plain yogurt to your breakfast as they too contain protein in high amount.

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Egg White:

Eggs are one of the most loved foods by adults and children alike. Have a boiled egg every day for your breakfast and fill in the protein gap. But many of you think that egg yolk contains fat, so you opt to eat just the white part. You will be happy to know though the fact that egg yolk contains the maximum amount of protein.

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Green Peas:

Green peas are now available throughout the year. They are rich in fibre, protein, vitamin, magnesium, phosphorous, etc. Their rich protein content helps in growth and provides energy, especially if you are exercising on a daily basis.

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Quinoa:

A seed that has become famous worldwide is the superfood quinoa. It contains high protein, vitamins, fibre and minerals. Also, it is an excellent source of antioxidants and is easy to cook. If you cook quinoa for your meal, about 185 gm will contain 8 gm of protein and 222 calories.

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Nuts:

Soak almonds overnight and have them early in the morning. No, this is not just to maintain a healthy diet, but almonds contain protein. Apart from that, they contain fibre, vitamin E, manganese and magnesium. So this can be beneficial for your health.

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Tofu:

Tofu is made from soy milk, which contains a high amount of protein. It is also rich in calcium. Tofu is soft just like your cottage cheese and easy to digest. A half cup of tofu gives you 8-10 gm of protein.

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Spinach:

Leafy green vegetables form the best diet to keep you healthy and fit. Spinach contains 91 percent water, 4 percent carbohydrate and 3 percent protein. Although it doesn't contain high protein, yet it can have benefits too. Have them in your salad with chicken and sprouts to add the protein content.

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Chia Seeds:

Chia seeds have rich protein content. You can have them for your lunch or dinner. They also contain a high amount of calcium, phosphorous, fibre and magnesium.

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Sesame Seeds:

Sesame seeds are a great natural source of protein. These are used as a seasoning. Well, you can include sesame seeds in your salad and get their benefits.

Read more about: protein, foods, milk
Story first published: Thursday, August 17, 2017, 14:00 [IST]
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