One of the basic essentials for human survival is food. It is not just about any food, but a balanced diet that contains every vital meal’s nutrients.
One such nutrient is protein. It is so important that it performs various functions like boosting the immune system, supporting healthy bones, repairing body tissues, supporting growth in kids, helping with weight loss, supporting metabolism, and coordinating body functions.
As important as protein is, only a few people get the needed amount each day. Yet, Nature has blessed humans with various food choices and abundant protein sources.
Protein contains amino acids which are the building blocks. Amino acids perform various functions in the body. While protein contains 20 amino acids, the body produces only 11 of these acids. As a result, the rest needs to come from food.
Besides, many foods rich in protein are abundant in other essential nutrients like vitamins and powerful minerals like copper, choline, zinc, selenium, and vitamins A, B, E, and D, depending on the food item.
This article explores five rich and powerful protein sources your body will appreciate.
Let’s get started:
1. Soy Foods
Soy is one of the best sources of plant protein. They stand out for their high-quality protein and other essential nutrients like isoflavone, potassium, magnesium, fiber, etc.
Many people refer to soy as the best plant-based protein as it is a complete source of amino acids, unlike other plant sources. In other words, soy contains all amino acids except methionine, a minor amino acid.
Also,soy foods are so rich in protein that they nourish humans and animals. A report from U.S. Soy news reveals that soy food serves both humans and animals as it contains all essential amino acids.
Since soy is plant-based, it has low cholesterol and is low in saturated fat. According to research, soy may even help reduce cholesterol levels in people. This makes them heart-friendly food as they contain other nutrients like folate, calcium, magnesium, Vitamin B12, B6, etc., reducing heart disease risk.
It is also a good choice for people who want to keep their weight in check since it increases lean muscle mass. The vitamin B content and folate help nourish the scalp, teeth, bones, and hair.
2. Seafood and Fish
Common seafood that can give protein is fish like Salmon, Tuna, etc. Fish is an abundant protein source with a reasonable amount of fat. While Salmon is high in fat, the fat content is healthy – omega 3 fatty acids which protect the heart and helps reduce inflammation and joint stiffness.
In addition to its protein content, Salmon is also rich in various nutrients. As a result, it makes sense to consume fish twice a week. You can also try fish in various recipes and eat it with other food items to fascinate your taste bud.
Other sea foods worth exploring are crabs, lobsters, cod, sardines, etc.
3. Eggs
Another rich and abundant source of protein readily available to all is the egg. Not only does egg contains protein, but it is also a rich source of vitamin D, good cholesterol, calcium, phosphorus, etc. As a result, this powerhouse of nutrients is highly beneficial and recommended to be eaten daily.
Eggs stand out for supplying humans with scarce nutrients like choline. You can get this by consuming the yolk, which significantly reduces the rate of breast cancer in women. Also, eggs are rich in antioxidants that benefit the eyes and help prevent cataracts.
You can enjoy egg scrambled or boiled. Besides, they are a perfect addition to various foods, and you can also attempt assorted recipes with eggs.
4. Nuts
Nuts are super foods that should always be in your meals. They are portable, so one can easily snack as they are rich in protein. Nuts are readily accessible and available in various forms.
Almonds, for instance, contain 7 grams of protein for every 35 grams. Walnuts contain 4.5 grams of protein for every 29 grams. Other nuts abundant in protein are hazelnuts, pine nuts, cashews, pistachios, etc.
You can add nuts to your smoothie, and they are present in many bars. To get the best from nuts, they should not be mixed with too much salt and oil; instead, consider enjoying them raw or roasted.
5. Legumes
Legumes are one of the favorites of many vegetarians. This is not surprising as they pack abundant healthy protein and other healthy vitamins like calcium, iron, Vitamin B, zinc, phosphorus, folate, fiber, etc. Sample legumes are black beans, lentils, chickpeas, peas, etc. They are versatile food choices that can be eaten whole and mixed with other foods like soups, curries, or salads.
According to some researchers, consuming a more plant-based diet can help if you want to extend your lifespan. As a result, plant-based proteins like beans and legumes can immensely boost your life expectancy. With this, vegans looking for more plant-based alternatives should consider legumes.
They are packed with amazing nutrients, vitamins, and antioxidants that the body needs to stay healthy and fight illness.
Conclusion
Nature has blessed man with various protein sources, and these are just a few. Besides the ones listed above, other incredible protein sources are yogurt, lean meat, milk, chicken, turkey, tofu, soya, etc.
Protein’s importance in the body should be emphasized. Not only protein but other nutrient sources (carbs, healthy fats, vitamins, minerals, oil, etc. ) in the right proportion. As a result, eating various sources of protein-giving food daily can be your ticket to good health and healthy living.
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