Protein is imperative in a healthy diet plan, especially if it entails regular exercise that includes weight lifting. Protein helps build muscles and contains amino acids which breakdown in the body in order to repair tissues, regulate hormones, and develop red blood cells.
The following are great sources of protein:
- Seafood. In addition to being an exceptional source of protein, seafood contains low amounts of fat. While some fish are higher in fat compared to others, such as salmon, it has omega-3 fatty acids that are actually good for your body.
- White-meat poultry. It contains lean protein. However, dark meat and skin has a higher percentage of fat.
- Eggs. One of the cheapest sources of protein, it also contains all 20 amino acids.
- Dairy products. Milk, cheese, and yogurt not only contain a good amount of protein, but also possesses essential calcium and vitamin D.
- Beans. Along with high amounts of protein, it also is a great source for fiber.
- Dark green vegetables. Kale has about two to four grams of protein per cup depending if it’s frozen or canned. Brussel Sprouts contains around five grams of protein.
- Quinoa. It can be mixed into almost any recipe and offers nine amino acids that are essential to your diet.
- Edamame. Whether it’s boiled or steamed still in their pods, a cup of edamame contains about 17 grams of protein and is higher in fiber, iron, and magnesium.
- Sunflower seeds. Despite their small size, they have a high concentration of protein. Sunflower seeds are also an excellent source of fiber, folic acid, and vitamin E.
- Green peas. One cup of peas contains almost 8 grams of protein, which is similar as a cup of milk.