In this article we are going to talk about the quality food about the macronutrients available in that specific food items. Our body is made up of skin, muscle, blood and bones and almost all the macronutrients are required to have a healthy body.
Our blocks of organs, skin, muscles, hormones and almost everything that matters in your body is made up of protein. That is one reason you should eat high quality protein every time you eat. Eating more protein increases your muscle and strength of your body and helps you lose your fat from belly. High protein diet also lowers blood pressure and fights diabetes and many other diseases.
It is based on your body structure, biology and how much do you workout but experts say, a man should have 50-56 grams of protein and a woman should have 40-45 grams of protein.
| HIGH PROTEIN FOOD |
| 1. Egg 2. Almonds 3. Chicken Breast 4. Oats 5.Cheese cottage 6. Yogurt 7. Milk 8. Broccoli 9. Quinoa 10. Peanuts |
Let’s talk about it in detail.
Egg :
Egg is one of the most nutritious food and among the healthiest food on the earth. Eggs not only have high quality of protein but also loaded with vitamins, healthy fats, eye-protecting antioxidents, minerals and many brain nutrients. We can say the whole egg is very high in protein but the white part of the egg is almost pure protein.
One large egg has 78 calories with 6 grams of protein.
Almonds :
These are very popular type of tree nut and very useful. Almonds have almost all the macronutrients with more of fiber, Vitamin E, magnesium and manganese.
It has 13% of calories, which sums up to 161 calories and 6 grams of protein per ounce.
Pistachios (13% of calories) and cashews (11% of calories) are some other type of nuts with high calorie and protein.
Chicken Breast :
Easy to cook and delicious if you do it right. It is one of the most popular protein rich food. It chicken is eaten without the skin, most of the calorie comes from protein.
A roasted chicken breast contains almost 80% of calories which contains 53 grams of protein with 284 calorie.
Oats :
When we talk about the healthiest grain on the planet, we can’t miss out on Oats. They are loaded with vitamins, manganese, magnesium, healthy fibers and many other macronutrients.
Half cup of raw oats has almost 13 grams of protein with 15% of calories which add up to 303 calorie.
Cheese cottage:
I put it in the list because it is very low in fat and calories. At the same time, it contains phosphorus, vitamin B12, calcium, riboflavin and selenium and many other nutrients.
A cheese cottage contains 2% fat with 59% of calorie. A cup of this contains 27 grams with 194 calorie.
Swiss cheese contains 30% calories
Permesan Cheese contains 38% calories and mozzarella (29%).
Strained Yogurt :
It is also called Greek Yogurt and is very thick type of yogurt. It has a creamy texture and is loaded with many important nutrients for our body.
One small 6-ounce container has almost 17 gram of protein with only 100 calories.
Milk:
If you can tolerate milk and enjoy drinking it, this is an excellent choice for high quality protein source. It contains almost every single nutrient needed for our body and also provide several other health benefits. It is high in calcium, Vitamin B2 and phosphorus.
Milk contains 21% of calories, a cup of milk has almost 8 grams of protein and contains only 149 calories.
Broccoli:
Loaded with Vitamin C, K, Fiber and potassium, Broccoli is an incredibly healthy vegetable. It is also believed, broccoli has many bioactive nutrients and help against cancer.
A cup of chopped broccoli contains 20% of calories and 3 grams of protein with 31 calorie.
Quinoa :
It is basically a seed that is world’s most popular protein rich food. It also has many vitamins, antioxidants, minerals and fiber. It has several other health benefits.
A cup of cooked quinoa has almost 8 grams of protein with almost 222 calories.
Peanuts :
First thing first, it is my favorite and incredibly delicious. It can help you loose weight as shown by many studies. They are high in magnesium, protein and fiber.
28 Gram of peanut has 7 grams of protein with almost 160 calories.
In short, it is very important to eat enough protein for our body to keep ourself healthy. These were the simplest easiest and most delicious way to loose weight and have an eye catching body, you always wished for.
