High Protein Foods : It is important to take note of high protein foods that can help with the growth and proper functioning of your body. Although there are different sides as to what the ideal amount of protein a person should take in a day, the current RDI or recommended daily intake for men aged 19-70 is 56 grams and 46 grams for women aged 19-70.
Any protein that goes beyond that is turned into energy by your body. There is also some controversy over whether this extra protein actually causes liver strain or not.
When a person does not get enough protein, muscle atrophy can occur as well as an impaired functioning of the body. That is why it is important to include high protein food in your diet such as fish, meat, tofu, cheese, lentils, beans, yogurts, seeds and nuts.
Top 10 High Protein Foods List
Below is a compilation of food items that have the highest ratio of protein to calories:
1. Fish (Tuna, Salmon, Halibut)
Fish is one of the most popular choices for protein especially by non-meat eaters. It is mostly lean, packed with protein and a good source of vitamins and minerals. The Omega-3 fatty acids present in fish is also excellent for the heart, another reason why you should stock up on this tasty and healthy seafood.
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2. Lean Chicken (Chicken Breast)
Lean chicken is considered to be a staple in many muscle-building regimens an diets. Not only is it packed with protein, it is also low in calories and fat. Chicken also contains essential nutrients and vitamins, helps in muscle growth and development and well as aids in weight loss. It’s one of the most versatile food items to cook with, too.
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3. Cheese (Non-fat Mozzarella)
Pile on the cheese on your next plate of pasta! Here is even more reason to enjoy a plateful of cheese. Apart from being a kind of food high in protein, it is also a good source of calcium, zinc, phosphorus, and vitamins. Cheese not only adds a delicious taste to your meals, it can also help you maintain stronger teeth and bones.
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4. Lean Beef and Veal (Low Fat)
Although meat usually gets a bad rap, the reality is, choice lean meat is actually good for the health. Eaten in moderation, lean meat can provide you with essential nutrients such as B vitamins (thiamin, riboflavin, niacin and B6), which help form red blood cells. Lean meat also contains iron that maintains your energy levels as and carries oxygen throughout your body. Protein deficiency can be avoided by including lean beef and veal in your diet.
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5. Pork Loin (Chops)
Did you know that pork loin is sometimes referred to as the “other white meat”? This is because certain pork cuts qualifies it to be lean protein. Pork loin, to be exact, is an excellent example of this. It is food high in protein that also helps burn fat. It’s got low fat content, no carbs and no fiber and get this, it packs a whopping 22 grams of protein for every 4 ounces of pork tenderloin.
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Let’s hear it for the humble tofu, the naturally gluten-free and low calorie protein source that has zero cholesterol. It also provides the body with powerful doses of iron and calcium and is an all in once source of dietary protein. This means that a serving of tofu can provide you with all of the essential amino acids that you need in your diet.
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7. Yogurt, Milk, and Soymilk
Worried about protein deficiency in your diet? Glug down a glass of milk or soymilk or have a bowl of yogurt everyday. These delicious protein-rich dairy treats do more than just refresh your taste buds. Yogurt can also smooth your skin, soothe your stomach and provide good bacteria to your digestive tract while milk is an excellent source of calcium, which also strengthens your bones and teeth.
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8. Beans (Mature Soy Beans)
Need any more reason to enjoy a good bowl of chili and beans? These nutritional legumes may be small in size but they sure do pack in some big protein value. Another thing that beans can do for your health is provide you with much needed fiber, lower your cholesterol and ward off disease. The best thing about beans? They give you with all the goodness of minerals without the saturated fat that is found in some animal proteins.
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9. Eggs (Especially Egg Whites)
Don’t forget to have that egg for breakfast. No matter which way you choose to enjoy it, scrambled, fried, poached or hard-boiled, one thing remains—-this food is definitely high in protein, minerals, selenium, Vitamin D, B6 and B12. Just remember not to skip the egg white for this is where most of the goodness is stored.
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10. Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds)
The next time you want to grab a bag of chips, get some nuts and seeds to munch on instead. These food items are definitely tiny but wait till you get a load of the protein that they provide. They also boost your body with fiber, iron, calcium, magnesium, phosphorus and other forms of nutrition for good health.
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It is better to be conscious about including high protein foods in your diet in order to maintain the optimum working order of your body. Including one or two of any of the food items listed above in your daily meals ensures the proper building and repair of your tissue, bones, muscles, blood, cartilage and skin. One should not underestimate the power of protein for a healthy, well-balanced diet. Should there be any query about high protein foods, do not hesitate to comment below. Thank you!
Post by : Valerie M. Preston
Valerie M. Preston has more than 20 years of experience in the dental industry. She is an expert in restorative and cosmetic dentistry and a proud member of the American Academy of Cosmetic Dentistry, the American Dental Association and the North Carolina Dental Society. She owns VPreston Dental in Raleigh, NC, a dental clinic known for its spa-like ambiance and facilities. For more details, you can check out her http://www.vprestondental.com/.