Proteins are the building blocks of our bones, muscles, cartilage, and blood. They are also required to repair and make new cells and tissues.
Much like carbohydrates and fats, proteins belong to the category of macronutrients. This means that our bodies require them in sufficient quantities. Unlike carbohydrates and fats, protein cannot be stored in the body, meaning there is no reservoir to draw from when we are running low. Therefore adequate protein must be consumed everyday.
While meat eaters have a lot more options, there are enough and more options of protein-rich foods and meals that suit vegetarians as well. These high-protein foods are easily available and must be consciously included in the diet.
We have listed out the most popular, and versatile protein-rich foods for you:
It’s a great source of easy-to-absorb protein, and it’s also a great source of vitamins, minerals, healthy fats, and antioxidants. While egg whites are almost pure protein, whole eggs, including yolks, contain more nutrients, including vitamins, minerals, antioxidants, and healthy fats. Numerous studies have shown that whole eggs are incredibly healthy for most people and can actually help prevent chronic disease.
Almonds are nutritious nuts, rich in essential nutrients such as fibre, vitamin E, manganese and magnesium. It is also rich in vegetable protein. Try adding almonds to plant-based meals such as cereal bowls and salads to increase the amount of protein and fibre. If you want to consider adding more nuts to your diet, also consider pistachios and cashews. These two healthy nuts are also packed with protein.
Cottage cheese is a low-fat, low-calorie, high-protein type of cheese. Additionally, studies show that cottage cheese is just as filling as an egg, making it a great choice for a satisfying meal or snack. For example, you can combine it with sliced fruit to create a high-protein breakfast on the go.
Lentils are one of the richest plant-based protein sources you can eat, especially if you’re on a vegetarian or vegan diet. Studies have shown that people who consume lentils and other legumes regularly have a lower risk of developing health conditions such as heart disease and fatty liver disease.
Fish are an excellent source of protein and provide many important vitamins and minerals such as iodine, selenium and vitamin B12. And fatty fish like salmon and herring are high in omega-3 fats, which have powerful benefits for overall health, including supporting heart health.
Chicken breast is a great choice, if you want to up your protein intake. In addition to protein, chicken provides a variety of B vitamins and minerals such as zinc. Chicken breast is also very versatile and easy to cook. You can curate various dishes with it.
Getting adequate protein on a daily basis is essential for health. Fortunately, there are several high-protein foods to choose from, including both animal and plant-based sources. Add a few of the high protein foods on this list into your diet, store it in your Liebherr, and meet your daily needs!