Protein is a necessary element for appropriate growth and functioning of human body. The amount of protein a person requires to consume per day is considerably controversial.
Presently, the RDI (recommended daily intake) is 56 grams for men between 19-70 years and 46 grams for women between 19-70 years. The excess protein is transformed into energy by the body, and there is a debate on whether this excess protein is a reason for strain on the liver.
Nevertheless, a protein deficiency can generate impaired functioning of the human body and also cause muscle atrophy. Following is a list of best protein sources that can make you healthier and slimmer!
Dairy foods are loaded with calcium and proteins. Particularly, the chocolate milk is well-known for age-recovery food after exercise. Mainly because it consists of energy-replenishing carbohydrates and a combination of casein and whey proteins. Likewise, milk-based fruit smoothie will also endow same effects for a quick energy boost.
Yogurt is an amalgamation of casein and whey proteins. Greek yogurt is more useful and tasty since most of the lactose is removed.
So, it is especially suitable for fueling yourself up after an exercise or a warm up session. It’s a gem for lactose intolerant people. Have you ever tried instant frozen berry yogurt for breakfast? If not, try it out now since it’s a fantastic protein-rich food.
Seafood and Fish
Seafood and fish meat are low in fat and high in protein. There are various kinds of protein-rich fishes such as Cod, Tuna, Salmon and the rest similarly.
As compared to other varieties, Salmon is relatively higher in fat but is considerably loaded with omega-3 fatty acids which are healthy for your heart. It also reduces the risks for inflammation and joint stiffness.
Utilized as a substitute for vegetarian and lactose, soya beans are a basis of tempeh, soy protein, tofu, miso, and soy milk. When eaten fresh, soya beans also acts as an alternative to meat.
High in protein, minerals, vitamins, and insoluble fiber. These soya-based foods and drinks helps in preventing heart diseases. Lowering the cholesterol levels, soya containing foods are a great source for curing constipation, and type-2 diabetes.
Super-tempting pistachio nuts are famous for robust health and overall wellness since ancient times. These nutrition-rich nuts are the best source for Vitamin-E and contain mono-unsaturated fatty acids such as oleic acid and antioxidants.
According to the research, 100 grams of pistachio kernels consist 557 calories. These kernels have the properties to remove toxic-free radicals from the human body and therefore, mitigates the risks of cancer, strokes, coronary artery disease, and various other infections. Grab a handful of pistachio nuts daily and especially if you love to stay physically fit!
Beans and Pulses
Rich in iron and fiber, beans and legumes are a starchy food. Together, they act as a great alternative for meat-lovers. Since, you can readily add pulses and beans in soup, meat sauces, and casseroles to enhance the flavor.
What’s more is that they are cheap and an excellent source of low-fat protein, minerals, and vitamins. Does this mean you can now use less meaty dishes and instead choose a morsel of food which is a delicious meat substitute, inexpensive, and much lower in fat?
In fact, beans and pulses are closely associated with reducing type-2 diabetes and heart diseases. Looking for tinned beans and pulses? Examine the label carefully and only choose those with no added sugar or salt.