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7 High Protein Food For Healthy Life

Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get its health benefits. Protein is considered to be the building block of the human body. The body needs protein-rich food to account for the daily wear and tear of muscles, to speed up recovery, and to gain strength.

Seafood:

Seafood is an excellent example of protein-rich food because it's usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind- it has omega-3 fatty acids.

White-Meat Poultry:

Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove the skin before eating.

Milk, Cheese, and Yogurt:

Not only are dairy foods like milk, cheese, and yogurt high protein foods, but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis.

Eggs:

Eggs are one of the least expensive forms of protein.

Pork Tenderloin:

This versatile white meat is 31% leaner than it was 20 years ago.

Lean Beef:

Lean beef has about two grams more saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

6 High Protein Vegetarian Foods:

While we know that meat and eggs contain a good amount of protein, there is a common misconception that a vegetarian meal plan comes up short in this regard. That is a myth, however, as vegetarian food can also be protein rich food. Although a lot of vegetarians turn to protein powder as their source of nutrients, here is a list of protein-rich foods for vegetarians to help them meet their daily requirements without any meat.

1. Chickpeas (Channa)

They’re high protein food and fibre, and low in calories. Snack on them boiled, toss them into salads, or puree into a yummy hummus.

2. Kidney beans (Rajma)

Kidney beans are chock-a-block with protein, carbohydrates and fiber. Paired with boiled or steamed rice, Rajma-Chawal is an all time favourite dish in the Indian household. Apart from being delicious, it’s a wholesome meal, which can be enjoyed in the form of a curry, as a topping in salads, in enchiladas or in the form of spicy chili.

3. Milk

Drink milk regularly? If you do, you’re sure to do well on your protein test. Apart from being high protein food, milk is rich in calcium and ensures good bone health, strong teeth, a healthy immune system and glowing skin. Avoid full-fat versions; look for skimmed options that have been fortified with vitamin D, and make the best of the protein in milk.

4. Cottage Cheese (Paneer)

Paneer is to India what cheese is to the rest of the world. High in casein, a slow-digesting dairy protein, paneer also offers you a good amount of calcium, keeps you fuller for longer and helps burn more fat. Reason enough to have more? Add it to vegetable preparation, toss it into sauteed vegetables or eat as it is, and enjoy the benefits of protein in paneer.

4. Lentils (Dal)

Indians can’t do without their dals, be it arhar, urad or moong. A part of almost every meal, lentils are an easy and inexpensive way to up your intake of protein, fiber and essential minerals. Serve with a side of rice or roti for a complete meal.

5. Green Peas (Matar)

Not many vegetables are as rich in protein as this winter staple. You get the protein and fiber from frozen green peas too, so go ahead and stash a bag in your freezer. Make sure you pick up the bag and check how the peas have been frozen – if you can feel them, they’re good to go.

6. Mixed Seeds

Seeds add crunch and quite a bit of protein to your meals. Choose from sesame, sunflower, pumpkin, or poppy seeds – as they’re all high in protein and healthy fats. Apart from salads, you can also add them to raita, cereal, or homemade granola.

So how does protein add to your healthy life? Here are 10 reasons:

Due to its ability to assist the human body with quicker recovery, protein is considered an extremely important nutrient.

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If you’re looking to lose weight, try replacing some of the carbs and fats in your diet with protein. You can simply add a few extra bites of meat while making your rice serving smaller.

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1. Reduces Appetite and Hunger Levels:

Among all macronutrients, protein is known to be the most filling, even if you consume less food. The macronutrient tends to reduce the ghrelin(hunger hormone) levels in the body while boosting levels of the peptide YY, which further helps an individual feel full.

If you’re looking to lose weight, try replacing some of the carbs and fats in your diet with protein. You can simply add a few extra bites of meat while making your rice serving smaller.

2. Improves Heart Health:

Higher protein intake has been shown to lower blood pressure levels. This, in turn, lowers the risk of strokes and heart attacks. In a review of 40 controlled trials, it was found that a higher intake of the nutrient lowered systolic blood pressure by a reading of 1.76 mm of Hg, and diastolic blood pressure by a reading of 1.15 mm of Hg.

In addition to lowering blood pressure, it has been found that a high protein diet can also lower LDL (or bad cholesterol) levels in the body.

3. Stronger Immune System:

The body protects itself from various diseases with the help of antibodies. These antibodies are specific protein types with the ability to detect foreign elements or antigens. The body produces antibodies in order to deactivate antigens.

4. Boosts Metabolism:

Eating food can temporarily boost the body’s metabolism because the body uses calories to digest and use the nutrients in the food. This is referred to as the thermic effect of food.

Since it has a much higher thermic effect than fats or carbs (20-35% as compared to 5-15%), protein intake will significantly boost the body’s metabolism. Some studies show that increased intake of nutrients can result in 80-100 more calories being burned every day.

One study went on to suggest that a high-protein group burned 260 calories per day more than that of a low-protein group.

5. Improved Bone Strength:

Contrary to popular belief, most long-term studies suggest that protein can have major benefits for bone health. Consuming higher amounts of it can help maintain bone mass a lot better, while also helping lower the risk of osteoporosis and fractures.

This specifically holds true for women, who are at higher risk of osteoporosis after menopause. Eating plenty of protein-rich foods and staying active is the best way to prevent that from happening.

6. Increases Muscle Mass and Strength:

Protein is considered the building block of muscles. Consuming adequate amounts of it helps maintain muscle mass and promotes its growth while doing strength training.

If you’re physically active or trying to gain muscle, ensure you’re consuming sufficient protein. High intake can also help prevent the loss of muscle during weight loss.

7. Weight Loss Maintenance:

While a high protein diet may help an individual lose weight, the problem lies in maintaining one’s weight. Studies have shown that a modest increase in protein intake can help with weight maintenance. According to one such study, increasing the nutrient intake from 15% to 18% of your calories helped reduce weight regain by 50%.

A permanent increase in your protein intake can go a long way in helping keep off the excess weight.

8. Boosts Energy Levels:

Protein also serves as a natural source of energy. Failure to consume a diet that would provide adequate energy to the body, as is the case during fasting or weight loss programmes, would cause the body to use its own functional protein to compensate.

Since there is no extra protein in the body, enzymes, and muscles break down protein in order to yield amino acids to provide energy or synthesize glucose. This would, in turn, ensure a continuous supply of glucose to the cells.

9. Skin Care:

Protein provides strength to tissues that suffer from constant wear and tear, like skin. Collagen is a fibrous protein that is found in abundance, which provides the necessary strength to these skin cells.

The healthy and youthful appearance of the skin, and the lack of wrinkles on it, are largely dependent on the levels of collagen present in the body.

10. Cell and Tissue Recovery:

Cells and tissues must go through continuous renewal and recovery in order to maintain a perfectly healthy body. A constant supply of amino acids is a must for the formation of protein. This protein manufactures new cells and tissues, such as hair, skin, and nails.

The cells present in the skin, blood, and digestive system begin to perish after a couple of weeks. After this, the protein begins to create and replenish new and healthy cells to replace the deceased ones.

Looking forward to a healthy you.

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