5 Protein-rich Foods You Should Include In Your Diet
Listening to people talk about protein is perfectly normal, especially when you are used to going to the gym, which is a place where eating protein-rich foods is recommended to promote muscle development.
To include protein in your diet, it is usually recommended to eat foods such as red meat. But is meat the only source of protein?
What are proteins?
To understand a little more about this topic, it is necessary to know what proteins are and what the body needs them for.
Proteins are a series of molecules made up of animo acids, which are composed of peptide compounds.
In addition, each protein contains minerals such as:
- Nitrogen
- Oxygen
- Carbon
- Hydrogen
- Phosphorus (this is found in most proteins, but not all)
Their presence in the body explains their significance. Each protein is found in the majority of cells.
Basically , they actively participate in biological processes.
The functions of proteins
Given that they are involved in the majority of the body’s activities, proteins play an important role in growth.
They also help transport oxygen through the blood supply.
Proteins are a basic component of enzymes, some hormones, and even antibodies, which are responsible for defending the body from external agents.
Protein-rich foods
If you look at what we have just said, these powerful nutrients should be ingested frequently.
So, food is the most important way to achieve this. For this purpose, it is advisable to maintain a balanced, complete and healthy diet.
It is necessary to know which foods are rich in protein and then consume more of them. In this article, we talk about the protein-rich foods we highly recommend.
1. Watercress
Although the name may not sound very familiar, watercress is one of the most common vegetables in the world. It often grows in Asia and Europe.
It is currently growing and sold in other continents, making watercress a very simple alternative to contribute to a healthy, balanced diet.
It contains 1.6 grams of protein for every 100 grams.
2. Nuts
Many people tend to think of nuts as delicious, but fortunately they do not stand out just for the sake of taste.
This food provides endless benefits to the body.
Many of these benefits undoubtedly come from their high protein content.
While each type of nut contains different amounts of protein, they contain an average of 17 grams of protein in each 100 gram serving. Among other things, the following nuts are recommended:
- Cashews
- Almonds
- Pistachios
- Peanuts
It is important to remember that it is ideal to eat them raw to get the best results.
3. Artichoke
This vegetable is quite famous – not only for its nutritious properties, but also for its richness of proteins.
It stands out for its benefits for digestion, and it also favors weight loss and is filling. In addition, it also provides 3.3 grams of protein for each 100 gram serving.
Overall, this is one of the best options to include in your diet.
4. Broccoli
It’s time to put your prejudices about the taste of broccoli aside: it’s clear that those who have been taught to eat this vegetable are just enjoying it.
One of the many reasons why broccoli is such a wonderful vegetable is because it has large amounts of protein: approx. 11.1 grams of protein in every 100 grams of raw broccoli. Because of this, many people tend to compare it to a serving of red meat.
5. Fish
Of course, we could not exclude one of the most popular and healthy foods in the world from this list.
Fish not only provides omega-3 fatty acids, but also contains significant amounts of protein.
It is estimated that a portion of 85 grams provides around 27 grams of protein.
How many protein-rich foods do you plan to include in your diet?
