Protein is an element found in food substances that are responsible for building and repairing the body muscle tissue.The lack of protein can cause loss of muscle mass, weakened immune system and weakening of the heart and respiratory systems.They are part of virtually all our biological functions. Its abilities to keep an individual full for long makes it suitable for people who want to lose weight. In addition, it protects the lean muscle that enhances the fast burning off excess calories. Incorporating proteins in your diet is one of the best ways to prevent diseases such as heart disease and diabetes. There are several foods that you probably never considered to be great sources of proteins. They include;
This is a dairy product that you can obtain in almost every store. Greek yogurt contains about 24 grams of protein in each cup. Avoid taking the Greek yogurt which is flavored because it will drag you in your efforts to lose weight. The common ways of taking it are by adding fruit and granola. You can consider using it in place of sour cream.
Peas are known to contain vitamin C that is good for skin protection. It also contains larger amounts of protein than spinach. It can be taken with chicken, fish or beef. Include it in at least one of your meals.
There are varieties of beans in the market but why do you think I chose soybeans? It is because apart from the larger amounts of proteins, it has nine essential amino acids which are components of the protein. Biologically the body cannot produce these amino acids hence the name “Essential” making soya beans the most preferred vegetable. You can take soybeans in the form of, soy milk , tempeh , and miso soup .
Pure Coffee contains larger amounts of caffeine which is very addictive but still consider it for your drink because of its ability to keep your mind alert. Chocolate is not only great for warming yourself during winter but also; its derivatives contain highly beneficial nutrients to the body. Chocolate is a food rich in fats, carbohydrates, and protein, essential nutrients to provide energy to the human body. In addition, its use provides psychological well-being due to its pleasant taste.
Broccoli is a well-known vegetable that is essential for the general health of an individual. The consumers not only get antioxidants and vitamins from it but also contains higher protein content with 4.66 grams, which amounts to 9.32% of the recommended daily amount.It also contains omega-3 fatty acids that are highly beneficial.Last but not least, Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis. Include broccoli in at least one of your meals and your body will be on the safe side in terms of protein deficiency.
You might be thinking about tomatoes as only a natural ingredient, but there is more to it than that. It contains the enough proteins that an individual needs in order to be considered healthy. The dried ones are the best because drying concentrates nutrients and sucks out the excess water. Sprinkling dried tomatoes is a great step to obtaining proteins for your body.
7. Black beans
Doctors always recommend most of their patients to take black beans. This is because, in addition to the high protein content it has, it enhances the proper functioning of the immune system.A half cup of black beans contains 8 grams of protein. One of the ways of consuming it is by mixing it with rice to boost the protein content.
Most people always consider ice cream as an unhealthy food with excess sugar. Their assumption is true, but everything has its positive part. Arctic Zero type is the unique kind packed with a lot of proteins and fewer calories. Remember ice cream is a dairy product and milk is a great source of protein which is among the tips for weight loss.
If you were to ask for what to take for breakfast, oats is one of the foods that would be in the list of recommendations. Half a cup of it contains 7 grams of protein, but it can be less when it is processed. Therefore, consider buying the raw oats for maximum benefits.
When thinking about including proteins in your diet, meat and eggs will come into your mind. Lentils would be the last thing you would think about. The opposite should occur since lentils come closer to soybeans in protein content.As in the case of Black Beans and other legumes, adding some cereal like rice and you will have a high protein content food. In addition, its high fiber content can help you cut on your calories.
In general, the food quality of animal protein is much higher than those of plant-based sources, because they contain all essential amino acids in various proportions. The inferior quality of the vegetable protein is due to a shortage of one or more essential amino acids.
Within the cereals sector, they generally lack lysine and tryptophan. This can lead to a deficiency of vitamin B3 ( niacin ).
Legumes that are very rich in proteins of different qualities are deficient in sulfur amino acids such as methionine and cysteine which are important for the growth of hair and nails and for the synthesis of glutathione, which is a powerful antioxidant that protects cells from oxidative stress (free radicals).
However, combining properly different plant proteins can compensate for the lack of different limiting amino acids.Vegetarians need not worry about the consequences of protein deficiency if they follow a balanced diet.
Protein is an essential body building nutrient. It plays a major role in reducing the calories hence best for weight control. Consider adding the above foods as sources of protein in your meals. They can go a long way to help in your weight loss goals.
Ella James is an aspiring author who is pursuing Health Services Administration degree from St. Petersburg College. She is an active contributor to Consumer Health Digest, which is a leading Health News. In recent years, she had the opportunity to review Joint Soother. Get connected with her on Facebook and Twitter.