Protein is well-known as a muscle-building food, but very few people know that it is also the most necessary nutrient for a healthy body. Yes! The most important nutrient is PROTEIN. So, here are 5 high-protein food recommendations that you must include in your diet this summer.
With summer approaching us, we would be at the mercy of the sun’s incredible heat. Summers are a time when we are prone to many diseases. So it is essential to have a healthy diet, and protein is a core nutrient for a healthy mind and body. It is used by the body to build and repair tissue, make enzymes and hormones, and transport nutrients to cells.
It is a fundamental component of every cell and provides structure and function to the tissues of the body. It is the main building block of muscles, hair, skin, and nails. Protein-rich diets can also facilitate weight loss during summers.
For an average sedentary woman, protein intake should be 1-1.5 times their body weight.
Let’s look at some very healthy and easily available protein-rich foods that you should include in your diet to enjoy their benefits.
1.EGGS
An egg is a wonder food when it comes to meeting your daily protein requirement. One egg contains only 75 calories and 7 percent of it is a high-quality protein, 5 g of fat, 1.6 g of iron, vitamins, minerals, and carotenoids. Adding 1-2 eggs along with a few slices of whole-grain bread toast can keep you full for hours. This little wonder food can be prepared in various simple ways, tolerated by both children and adults, adaptable to any meal, and is pocket-friendly too.
2. PEANUT BUTTER
Peanut butter contains all three essential macronutrients (carbohydrates, protein, and fat) in a single serving. With two spoons of peanut butter, you’ll have around.
8 grams in a day. This all-time favorite snack can be used to flavor regular bread toast. Peanut butter can also be used in protein shakes and smoothies. In any case, it’s a fantastic vegetarian choice for getting plenty of protein. Peanut butter consumption has also been shown to lower the risk of type 2 diabetes.
3. MAKHANA (FOX NUTS)
Makhana is a high-protein, high-fiber, low-fat superfood. The energy content of 100 grams of makhana is roughly 347 calories. Makhana contains approximately 9.7 grams of protein and 14.5 grams per serving. Makhanas are an excellent calcium source as well. They also have a considerable amount of magnesium, potassium, and phosphorus. Makhana also contains a few vitamins in smaller amounts.
All these benefits make fox nuts an ideal snack for those watching their weight while trying to meet their protein requirements.
4. TOFU
A 14-ounce block of tofu has 12.8 grams of protein and 117 calories. Tofu is high in magnesium, iron, and other vital elements, in addition to proteins. Tofu, like other soy foods, lowers bad cholesterol while promoting good cholesterol, which helps in preventing heart diseases. It is an excellent source of protein, especially for vegans and vegetarians. It can improve the appearance of skin and hair, increase vitality, and aid in the maintenance of a healthy weight.
5. YOGURT
Yogurt is a protein-rich superfood, so it may help people feel fuller for longer. Yogurt contains a blend of practically every vitamin your body requires. It’s well-known for having a high calcium content, which is essential for strong teeth and bones. One cup offers 49% of your daily calcium requirements. It also contains a lot of B vitamins, especially vitamin B12 and riboflavin, which can help prevent heart disease and birth disorders. Add some seasonal fruits to it and enjoy a healthy and scrumptious meal.
So, are you getting enough protein on a regular basis?
If not, then it is time to change that. Protein provides the building blocks for our muscle, hair, skin, bone, and body tissue. Plan out a healthy diet and ensure there’s enough protein in them so that you can enjoy your beach time guilt-free.
