Everybody needs protein as one of the important nutrients to keep their bodies robust and healthy. All body tissues and cells, which are constantly being torn down and rebuilt even in adults, require protein for development and repair. Protein engages in a variety of vital bodily activities that regulate our metabolism and other vital systems, like the immune system. The body can also use protein to produce energy.
Protein requirements change with age, sex, body weight, and other variables.
1. Egg
There are on average between 5.2 and 7.5 grams of protein in an egg, depending on its size.
Eggs are an excellent source of natural protein and are also relatively cheap when compared to other high-protein foods such as meat.
Although protein can be found in both the egg white and the yolk, the yolk actually has a higher concentration of protein than the white - but as there is more white in the egg, this means the white provides more protein overall.
2. Chicken
Chicken is a popular option when it comes to lean protein, as it packs a considerable amount into a single serving without a lot of fat.
Plus, it’s easy to cook at home and available in most restaurants. Chicken dishes can be found on just about any menu, no matter what type of cuisine you’re eating.
But you may wonder exactly how many calories are in that chicken on your plate.
One skinless, boneless, cooked chicken thigh (116 g) contains 27g of protein.
3. Sardines
Sardines are an excellent source of vitamin B-12. This vitamin helps your cardiovascular system and gives you energy.
Sardines also have protein, which is essential for you to build healthy bones and muscles. Protein also helps create antibodies that keep our immune systems strong. As well, it takes nutrients and oxygen to all the parts of the body.
100g of Sardine contain 21g of protein.
4. Tuna
Tuna is an excellent source of vitamin B12, an essential vitamin needed to make DNA. Vitamin B12 also helps you to form new red blood cells and prevent the development of anemia.
The high levels of omega-3 fatty acids in tuna fish may help to reduce the level of omega-6 fatty acids and LDL cholesterol that can accumulate inside the arteries of the heart. Studies have shown that eating more omega-3 is associated with reduced rates of cardiovascular disease, including heart attacks.
Tuna is a lean meat. It’s relatively high in protein, but low in calories, which means that it keeps you full longer and stops you from eating more. Tuna has 27g of protein per 100g.
5. Soya chunks
Soya chunks pack numerous benefits and enable faster muscle building and metabolism. They are great for the health of bone, hair and skin health. According to a 2015 study published in the journal Molecules, it was found that soy chunks can efficiently lower the levels of bad cholesterol in the body and protect the heart from ailments. The study also discovered that soya chunks stop excess fat from accumulating around the organs, thus promoting weight-loss.
Soy is full of polyunsaturated fats, proteins and omega 3 fatty acids. 100 grams of uncooked soya chunks have 345 calories with 52 grams of protein, 0.5 grams total fat, 33 grams carbohydrates and 13 grams dietary fibre. They are also rich in calcium and iron while providing no extra sugar or sodium to the body.
Helpful.
ReplyDeleteIs Tuna fish available in South India?
Yes, its called சூரை in South India.
Delete