Best Protein Rich Foods

According to science, proteins are the building block of human body. The word protein is derived from Greek word “proteios” which means first place/primary. The monomers {small units} of protein are amino acids which together make up our blood cells. There is no need to explain the importance of this nutrient, either in diet, growth, nourishment, muscular functions or other requirements. This nutrient is supreme need of the body although balanced amount of the ingredient should also be in knowledge and accordingly used. Now, here I try to list out some best protein rich foods in order to give you a healthy, smart and fit life
Balance Amount of Proteins
To fulfill the deficiency of protein, balance amount should be kept in mind. The required amount of protein is different in humans because it mainly depends upon the age of humans. I-e kids, teenagers, adults etc require different amount of proteins according to their age and capacity of the body. Although, it is fore mostly and chiefly important for body, but be careful that the required nutrient should be balanced in your diet.
According to Dr. Geoff
• Teens
14-18 years require 0.85g of protein per kg.
• Kids
Require 1.54g of protein per kg.
• Adults
Require 0.75g of protein per kg. i-e 1 year old children need more protein than adults.

According to SFGATE website

• 4-9 aged {girls & boys} require 19 grams of proteins daily.
• 9-13aged kids require 34grams per day.
• 14-18 aged boys require 52grams per day while same age of girls requires approximately 46grams of proteins per day
.
However, many health and fitness experts believe you need more than that to function optimally
Now, it comes to know that kids and teens need more proteins than adults due to their growth and development of tissues, organs, bones etc. Significant amount of proteious must be sure by parents for youngsters in order to make them alert all the time and can think clearly.

Importance/Functions of protein
The supreme importance of protein can’t be forgotten. So, here are some chief functions of protein in order to demonstrate the necessity of proteins.
 Scientific study shows that eating protein can help you lose weight and belly fat.
 Help in increasing your muscle mass and strength.
 Your body uses amino acids to repair muscles and bones and to make hormones and enzymes.
 They can also be used as an energy source.
 A high protein diet can help build lean muscle when combined with exercise.
 Eating high-quality protein can help you maintain healthy skin, nails, and hair.
 Can improve your mood and boost your resistance to stress, anxiety, and depression.
Best Protein Rich Foods/Items
Nowadays, people show a bit careless in their diet and mostly prefer Jung foods at their meal times due to which they often remain sick and weak due to nutrients deficiency in their diets and may be you are also one of them. Hence, to stay healthy and safe, for you, there we go to list out some best protein rich foods and discuss them thoroughly.

 Eggs
 Milk
 Dairy products
 Sea food
 Nuts/dry fruits/seeds
 Beans
 Meats
 Poultry
 Legumes
 Ezekiel bread/Bread {roti or else}
 Fruits
 Vegetables
 Protein powders

Best Protein Rich fruits
Here we go, to list out some best protein rich fruits in order to give you knowledge about them. Although, these are not protein specific fruits, other also contain such as apple, banana, melon, kiwi, peach, tomato, avocado etc.

 Apricot
o Having 1.1g per1/4 cup.
o 2g protein per cup in dried form.
o Also contain vitamin A & C.
o Smaller in calories & greater fiber.
o Promoting digestive health.
o High beta-carotene level.
o Beneficial for healthy eyesight and skin.
o 100g contains 1.40g of protein.

 Guavas
o 2.11g per ½ cup.
o 4.21g of protein per 1 cup.
o 7.5g per 200 calories.
o 2.6g per 100g.
o Rich in vitamin C&A, lycopene{a plant nutrient with antioxidant properties, give red & pink fruits. I-e tomato. watermelon}.
o Fruitful for skin & immunity.
o Protect against aging & normalize BP levels.
o Also possess iron, magnesium, potassium.

 Orange
o 100g contain 0.9g of protein.
o Healthy oranges supply 2g of protein.
o 1.29-1.7g of protein per 1 cup.
o 4g of protein per 200 calories.
o Contain vitamin C &calcium.
o Take it with another protein source to balance your meal.
o Help in protein synthesis & boost up immunity.

 Prunes/Plum
o Prunes are dried plums.
o 100g contain 2.20g of protein.
o 0.95g per ¼ cup.
o 2.44g of protein per ½ cup.
o Great source of vitamin.
o Powerhouse of antioxidants.
o Beneficial for bone health, skin, healthy vision, good for heart & digestive system.
o Best fiber content.

 Berries
o All types of berries are best protein rich fruits. I-e blueberries, strawberries, blackberries, raspberries etc.
o Healthiest foods on the planet.
o 1 cup contain 2g of protein{blackberries}.
o Per 1cup possess 1.48g of protein{raspberries}.
o Smaller in sugar & larger in fiber.
o Have 7.6g of fibers.
o Also contain vitamin C, E, K, A, anthocyanins, iron calcium, magnesium, potassium, folate and antioxidants.

Best protein rich vegetables
Potatoes/Sweet, red, russet & white Potatoes
 All type contain different percents of protein.
 A simple middle sized{with skin} potato contains 4.45g of protein.
 1cup possess 3g protein.
 1 large russet potato with skin possess 7.86g protein.
 Help muscles to rebuild and recover after an intense workout.
 1 large red & white potato contains 7g in cooked form.
 1 large sweet potato possess 5g in cooked form.
 Also contain vitamin C, B-6, beta-carotene, dietary fiber etc.
 Also reap the benefits of their carotenoids: disease-fighting compounds that give you glowing skin.
 Promoting metabolic activities of body.
 Enhance better vision, skin, and immune systems.

Spinach
 5.3/6g protein per cup cooked.
 3g protein per 100g.
 25.8g proteins per 200 calories.
 Also possess some/all supreme amino acids.
 Leafy greens are also known for its rich iron and folate content & calcium.
 Also have vitamin A, K, & C.
 Support a healthy immune system, protect vision, promote healthy blood flow and contain such antioxidants which reduce inflammation.

Broccoli
 Per cooked cup contains 3.7g, 2.4g per 100g & 13.6g proteins per 200 calories.
 Delivers zero fat, few calories, vitamins, minerals & antioxidants.
 Boost up immunity & make life healthy.
 Clinically proven to lower rates of breast, lung, and skin cancers—that’s why it’s one of the best food for female community.
Cauliflower
 2.28g protein per 1 cup, 1.9g protein per 100g.
 Protein accounts for 31% of its calories.
 Possessing vitamin C, K, calcium, iron, magnesium, phosphorus & sinigrin{which contain anticancer, antioxidant, and anti-inflammatory properties}.
 Have potential to reduce cholesterol levels due to its ability to bind to bile acids.

Peas/Green Peas ”part of legume family”
 8.6g of protein per 1 cup, 5.4g protein per 100g & contain 12.8g protein per 200 calories
 Having decent amount of fibers with low cholesterol.
 Fruitful to lose belly fat.
 4g per ½ cup in cooked form.
 Green peas are also high in vitamins A, K, and C.
 They’re versatile and commonly known for their versatility, therefore, can be a delicious addition to many recipes.

Milk & Dairy Products
Another protein supplements for such deficient people are dairy products which are homemade and artificial also. Milk and its products are considered as one of the best protein rich foods. They not only contain protein, but other nutrients too. Now, I list out some milk products and also mention their protein percentage.
 Milk 1% contains 8.2g per 1 cup and as whole possesses 7.7g per 1cup.
 Greek yogurt possesses 23g protein per 8-oz/226.796g or 17g per 6ounces.
 Protein in cottage cheese; 14g per 1/2 cup serving.
 Swiss cheese contains 8g protein per 1-oz/28.349g.
 Protein in frozen Greek yogurt; 6g per1/2 cup.
 Cheddar cheese contains9.6g per1.5 ounces.
 Ice cream contains 2.3g protein per1/2 cup.
 Protein in butter; 0.1g per 1 tablespoon.
 Yogurt, plain, low fat contains 9g per 6 ounces.
 Mozzarella cheese contains 10g per 1.5 ounces.
 Home baked cake from milk also possesses protein nutrients.
 Other dairy dishes such as Kheer, Custard, vermicella, cream and so many others along with their unique & delicious taste also have health benefits due to containing supreme body needed nutrients.

Eggs
The amazing protein supplements are eggs, They possess 13g of protein per 100g and hence 6g of protein per egg. Few also thought that it belongs from dairy family in spite of not containing milk/ lactose meanwhile other say that it is a poultry product because of producing from hen. It can be called as cheap, versatile and low-crab supplement of protein and therefore enjoy an egg in a whole day safely. They have high biological values because of containing necessary amino acids. Eggs fortified with extra omega-3 fatty acids to give your breakfast scramble an extra nutrient boost. Boiled eggs are more portable protein foods and also easy to shake with dried egg protein powder. Whole eggs are high in protein, but egg whites are almost pure protein.

Sea Food
The amazing source of protein is sea food or can be called as powerhouse of protein. It contains a high-quality protein that includes all of the essential amino acids for human health, making it a complete protein source. Some types also contain fats, but due to containing other healthy nutrients equalize the fats effect. Such as Salmon fish possesses omega3-fatty acids which is heart healthy kind. Other contain vitamins and so on. Now, there we go to discuss fewer sea foods along with their protein amounts. {ounces or oz is a Greek measuring unit.}
• Roe in cooked form contains 29g protein per 100g.
• Yellowfin tuna contains 25gg per 3ounces protein.
• Protein in Halibut {a white fish help in muscle building}; 23g per 3 ounces
• Tilapia, a common fish in market, possesses 21g of protein per 3-oz.
• Protein in Atlantic salmon; 25g per 3.5-oz.
• Crab, asmall shellfish containing total amount 17.3g per 3.5 ounces.
• Oyster {small shellfish} contains 19g of protein per 3.5-oz.
• Just 1 ounce (28 grams) of dried fish can provide 18 grams of protein.
• Trout possesses 40g of protein per 6-oz.
• Perch, a fresh water fish containing 32g protein per 6 ounces.
• Amount of protein in cod{white & mild} fish is 30g per 6-oz.

Poultry & meats
Another best protein rich food which is fulfilling the deficiency of protein quite fantastically in body, however, also containing fats and calories. Now, I discuss with you some healthy protein containing parts in your daily using poultry and beaf/meat.
 The boneless or pork chop area in meat contains 26g protein per 3-oz.
 Chicken breast which is bone & skin less having 24g protein per3-oz.
 Protein amount in corned beef is 24g per 3-oz and also having a great taste.
 Canned chicken contains 21g per 3-ounces and can be added in your sandwiches & salads, to make them more healthy and tastey.
 Protein in roast beef: 18 g per 3-oz. serving. It is more leaner and hence more nutritious.

 Protein in beef jerky: 13 g per 1-oz.
 Protein in pepperoni: 18 g per 3-oz. It is surprisingly healthy topping for pizza or salad.
 Turkey breast contains 24g while roasted turkey breast possess 18g protein per 3-oz/ounces.

Nuts/dry fruits/seeds/oats

Another well-known considering best protein rich food is here for you . as a result of which one can make his/her life full of taste and health.
As a whole, dry fruits provide 1g of total protein per 100g.
Meanwhile, mixed nuts, oil roasted with added salt provide 20g protein per 100g.
Seeds such as Pumpkin{a part of seed}, sunflower, chia, flax or dried seeds give 30g of total protein per100g.
More commonly, oats are used to make oatmeal and considered as healthiest and more nutritious protein food. Oats are loaded with important vitamins, minerals and antioxidant plant compounds. They also contain large amounts of beta-glucan, a type of soluble fiber.
• Peanuts
o Most commonly, it is considered as dry fruit, however it is also belongs from nuts family/category.
o In spite of highly nutritious nut allergic people try to avoid this.
o Moreover, peanuts can be use for weight loss.
o 24.4g protein per 100g.
o Containing 8.3g per 200 calories.
o Its butter is best protein rich food.
• Almonds
o Brain booster for human brain.
o 6g protein per 1-oz
o 21.2g of total protein per 100g.
o Protein containing 7.3g per 200 calories.
o Also contains fiber, magnesium and vitamin E.
o Non-suitable for allergic people.
• Pistachios
o Protein containing 6g per 1-oz.
o Having 21.1g of protein per 100g.
o 7.4g per 200calories.
• Sunflower seeds{dry roasted}
o Protein containing 5.5g per oz.
o 7.1g per 200 calories.
o Having 19.3g of protein per 100g.

• Hemp seeds
o Contain 9g per 1 oz.
o 31.6g protein per 100g.
o 11.4g of protein per 200 calories.
• Squash & pumpkin seeds
o Having 8.5g of protein per 1-oz.
o 29.8g per 100g.
o 10.4g per 200 calories.
• Walnuts
o Brain shaped nuts /dry fruits
o More fruitful than almonds.
o Protein having 4.3g per oz.
o 4.7g per 200 calories.
o Having 15.2g protein per 100g.

Synopsis
The summary of all the above long lasting discussion is to keep yourself healthy, active, smart, fit & fresh because health is wealth. Life exists because of heath and health need nutrients and protein is more prominent than all. Always remember , look before you leap. First take a look, think and than do or eat. Your priority should be your life and health and as a result stay safe and healthy.