10 Delicious Protein-Rich Foods You Need in Your Diet

Proteins are large and complex biomolecules that play multiple functions in the body. They support cell structure, movement, hormone and antibody synthesis, immune function, and many more. They are made up of small building blocks called amino acids. Nine of these are essential and cannot be synthesized by the body and, as such, must be incorporated into the diet. In addition, protein consumption can provide a sense of fullness and satisfaction, which helps to maintain a healthy body weight.

The benefits of protein-rich foods 

People think of proteins as a health supplement for bodybuilders trying to carve the perfect muscles. But protein, or rather the amino acids, are so much more than one can imagine and play many pivotal roles in the body, including:

1. Decreases the risk of developing high blood pressure

2. Helps in injury recovery

3. Supports the immune system functioning

4. Promotes satiety, thus helping in weight management goals

5. Decreases the risk of developing Sarcopenia (age-related degeneration of skeletal muscle)

• Builds and Repairs Muscle Tissues: A rigorous workout session causes repetitive muscle contractions from jumping, running, or other forms of exercise that can break down or damage muscle cells in different body parts. Eating protein post-exercise gives the muscle cells the amino acids essential to repair and build them. Consuming protein-rich food may help reverse the damage, build muscle, and prepare for other daily activities.

• Promotes Healthy Skin, Hair, and Nails: Amino acids present in the dietary protein are the building blocks of elastin, keratin, and collagen, which are the structural substances that make up healthy hair, nails, and skin. Hair and skin is primarily made up of keratin, which helps to regulate their strength and volume and prevent brittleness. Collagen and elastin deliver skin smoothness and elasticity, while keratin ensures skin firmness.

• Helps with Weight Management: Consumption of protein by replacing fat and carbohydrates facilitates the reduction of hunger hormones while boosting several satiety hormones. This ultimately leads to hunger reduction or a sense of filling for a longer time. This is how protein helps lose weight by automatically driving a person to eat fewer calories per meal.

• Boosts Immune System: Proteins are composed of essential, nonessential, and conditional amino acids. These small building blocks help in turning the key players of the immune system into germ fighters. The key players are mainly T cells, B cells, and antibodies, which spot and kill any harmful foreign cells that enter the body before starting an infection, thus safeguarding the host.

• Regulates Hormones: Eating protein-rich food provides amino acids in the body that are used to synthesize specific hormones. Some of the major vital hormones produced are estrogen, insulin, and thyroid hormone. Estrogen is a sex hormone that is responsible for the development of the female reproductive system; insulin helps maintain proper blood glucose levels, while the thyroid hormone plays a major role in metabolism, growth, and development.

• Improves Bone Health: Epidemiologic studies show a correlation between consuming protein-rich food and improved bone health in adults. Dietary protein positively influences bone health by enhancing muscle mass, higher calcium absorption, suppressing parathyroid hormone, and increasing insulin-like growth factor-1 production.

• Protein Requirements: Although protein forms an important part of the diet, it does not mean that one should have loads of protein-rich food every single day. The body's amount of protein depends on several factors, including sex, age, weight, and health status.

Daily Recommended Intake

The body needs a certain amount of protein to grow and function properly every day. According to reports, the recommended dietary allowance (RDA) for protein is set at 0.36 grams per pound of body weight (0.8 g per kg). This is the minimum amount of protein required to meet the bodily needs.

Factors Affecting Protein Requirements

Protein plays a vital role in the body, so its consumption must be increased on several body demands. For example, a pregnant or lactating mother requires more protein than another healthy woman. Similarly, higher physical activities or recovering from injuries or surgeries also demand higher protein consumption to recover soon.

Animal-Based Protein-Rich Foods

Protein is found in many foods that people enjoy in daily life. There are vegetarian and non-vegetarian food options that can be a good protein source for everyone. Among animal-based protein-rich foods, the following sources can be some good options:

• Lean Meats (Beef, chicken, turkey)

  Including lean meats like beef, chicken, or turkey in the diet provides high-quality protein and essential nutrients like zinc (role in immunity) and iron (transports oxygen in the body).

• Fish and Seafood (Salmon, tuna, shrimp)

  Fish and seafood like shrimp, salmon and tuna have the healthiest fats and are hefty, protein-rich food options that support heart health. Enriched with omega-3 fatty acids, they can also reduce stiffness and inflammation. Eating fish twice to thrice a week also increases the variety in the weekly protein rotations.

• Dairy Products (milk, cheese, yogurt)

  Milk contains almost every essential nutrient that a body needs. It forms a good source of high-quality protein and vitamins and minerals like calcium, phosphorous, and riboflavin. Similarly, cheese and yogurt are better options for people who are lactose intolerant as some of the lactose is removed, but still consulting a healthcare professional is essential in case of any concerns.

• Eggs

  Whole eggs are an excellent source of protein that the body can easily absorb. They are also a good source of vitamins, minerals, healthy fats, and antioxidants.

Plant-Based Protein-Rich Foods

For vegetarian people, a number of plant-based rich protein sources can be consumed every day. Some of these are listed below :

• Legumes (beans, lentils, chickpeas)

  Legumes are the richest source of plant-based protein, making them the best choice if anyone follows a strict vegetarian diet. They are also loaded with nutrients, fibres, magnesium, folate, copper, iron, and magnesium, making them an all-in-one food option. People who consume legumes also have a lower risk of developing conditions like fatty liver or heart diseases.

• Grains (quinoa, brown rice, oats)

  Grains like quinoa, oats, and brown rice contain higher amounts of proteins than many other grains. They are also rich in nutrients like iron, copper, zinc, fibres, and folates. Quinoa is also called a ‘complete protein’ as it is laden with nine essential amino acids that the body cannot synthesize on its own.

• Nuts (almonds, peanuts, cashews)

  Nuts contain relatively higher amounts of protein than other plant sources. They also contain fibres, potassium, and calcium, thus forming a major part of the diet.

• Seeds (chia seeds, pumpkin seeds, flaxseeds)

  These seeds are high in fibres and proteins than other cereals. They also contain essential fats and vitamins that reduce the risk of blood pressure and cholesterol.

• Soy-based products (tofu, tempeh)

  For people who are lactose intolerant, soy-based products are a good alternative protein-rich food option. These products also help to lower cholesterol levels and reduce the incidence of heart diseases.

• Protein-Rich Snacks
  Protein-rich snacks are the flavourful, filling, and portable protein options available in markets. One can also easily customize a few of them based on their personal preferences.

• Greek Yogurt with Berries

  Greek yogurt and berries can form an excellent, healthy, protein-rich food option. The yogurt is packed with high-quality protein and nutrients like Vitamin B12, selenium, and calcium which have numerous health benefits.

• Hard-Boiled Eggs

  Hard-boiled eggs are almost the staple breakfast or snacking option for everyone. It provides 77 calories, 5 grams of fat, and a small amount of carbohydrates. Further boiled eggs contain an entire range of essential amino acids that the body needs.

• Edamame

  It contains all nine essential amino acids, making it a complete protein source. A cup of cooked edamame provides 18.4 grams of protein, a decent amount of protein derived from plant food.

• Hummus and Veggies

  Hummus and veggies with brown bread form a nice breakfast option containing almost 8 grams of protein per serving. Hummus provides all essential amino acids, making it a better choice than other plant protein sources.

• Trail Mix

  It is one of the best snacking protein options available in the market. It typically contains different high-protein ingredients like nuts and seeds essential for muscle growth, immune health, tissue repair, and many more.

• Protein Shakes and Smoothies

  Protein shakes and smoothies are the go-to protein-rich options for people who enjoy going to the gym or exercising vigorously. It’s a great idea to add protein to a smoothie that makes it more satisfying and keeps anyone fuller for a longer time. It is also necessary for proper muscle recovery post to work out.

Conclusion

Although protein has numerous health benefits, it is necessary to know the correct amount and time of protein consumption. Many people consume 15% of their calories from their protein intake, sufficient to avert any deficiency. Thus, when one needs to lose weight and improve muscle mass and strength, eating enough protein is necessary only then.

Frequently Asked Questions

How much protein do I need?

A sedentary adult must consume 0.8 grams of protein per kilogram of body weight. This means an average sedentary man should eat 56 grams of protein, while an average woman should eat about 46 grams daily.

Is it possible to consume too much protein?

The answer is yes. Many foods contain high amounts of protein, and eating too much of them can be detrimental at times. For example, people with a high-protein-rich diet often risk developing kidney stones.

Can protein help with weight loss?

Protein makes anyone feel fuller for a longer duration of time. Thus, people consuming higher than usual amounts of protein may benefit themselves in losing weight.

What are some vegetarian sources of protein?

Many vegetarian protein sources include lentils, tofu, quinoa, chickpeas, beans, chia seeds, etc.