Protein is a universal nutrient consisting of amino acids necessary for suitable growth and functioning of the body. Even though the body can create a number of amino acids required for the production of proteins, a set of vital amino acids are required to be gained from vegetable and/or animal sources. Animal sources of proteins have the full set of vital amino acids, while the other necessary amino acids can be gotten from taking a wide range of plant foods. Proteins are present all over our bodies. We take protein-rich foods that are then digested by the body into amino acids. According to CDC (Center for Disease Control and Prevention), there are 20 different amino acids that combine to form proteins. Our bodies are not capable of producing all the protein types required, thus we have to obtain them from the food we take.
The right healthy choice is to select protein-rich foods that also have low-fat saturation. Researchers recommend choosing a 6-ounce piece of salmon that has 34 grams protein and just 4 grams saturated fat as an alternative to a 6 ounce broiled porterhouse steak with concentrations of 38 grams protein and a gigantic 16 grams saturated fat.
The list of high protein foods only includes protein-rich foods that also have low fats and contain other vital nutrients. The top 5 highest protein foods include poultry and seafood. Seafood is in general a good protein source. Among the 22 food varieties listed on the cooked seafood chart by United States Food and Drug Administration, only oysters had less than 15 grams of proteins per every 3 ounces serving.
There are substantial debates regarding the amount of proteins that a person is required to consume in a day. The present recommended daily intake (RDI) of protein comes to 46 grams for women between the age of 19 years and 70 years, and 56 grams for men between the age of 19 years and 70 years. Any other extra protein taken is converted into energy by the body. There is a controversial on whether the excess protein can cause liver strain. A protein deficiency results to muscle atrophy, and the general functional impairment of the body.
If one is trying to cut down weight then protein is a crucial part of their general weight loss plan. It makes your hunger pangs disappear and also supplies essential nutrients to your organs and muscles. Taking too much of proteins can be harmful to your body but if you are under diet, especially a calorie-restriction diet, then you are at risk of taking it in very little amounts.
Protein is vital in the building of muscles, restoring and replacing worn-out tissues, and sustaining a healthy and hormonal system. The physically active people need more protein in their daily diets. The following is the top 10 list of high protein foods that should be watched as you work on a mission to maintain your body protein in a healthy way.
Eggs have no fat and are a great source of protein. A full egg composes 6 grams protein. For many years eggs have been referred to be a picture for artery-clogging foods. But now, researchers have dug deep into the role of cholesterol and heart disease and discovered that the two are not linked in most people. Eggs have thus returned to the spotlight among the healthy foods. The cholesterol in the egg’s yolk is minimal, and there is also half gram of leucine, an amino acid that is important to the muscles. If one likes eggs they may decide to take scrambled eggs for breakfast, egg and salad sandwich for lunch, then an omelet for supper. Also, eggs are loaded with vitamins and acids. They are the most vital muscle building foods.
Turkey take the top position of this list as the U.S. Department of Agriculture nutritional information database lists turkey (meat only, cooked and roasted) to contain 41 grams protein per 1 cup serving. It is also noted to have low-fat contents and consists of vital minerals such as magnesium and iron.
Chicken is easy to get and is versatile to cook. Its protein amount varies depending on the meat’s cut and its way of cooking. Chicken that has been roasted without the skin contains 40 grams protein per one-cup serving. Try chicken that is pre-cooked with a perfect grilled taste. Some chicken types such as the rotisserie should be considered as emergency muscle food. It is a ready-to-eat high protein food, available in most supermarkets. Take 1 or 2 breast or mix and match the dark or light meat, or whichever suits your diet.
The calorie smart and low-fat preservative-free products can be packed in up to 24 grams protein per serving. These products can be found at most grocers’ frozen and refrigerated sections, thus it’s even easier to buy on your busy day. They are the finest way to assist you eat right.
They compose tender, fleshy and fishy meat enclosed in a hard shell. They are from the same food family as clams and oysters. One hundred grams of scallops (one serving) contains 23 grams protein which provides about 46% of your daily proteins needs. Thus a couple of scallops’ servings are enough for your daily dosage of protein. They contain very little amount of saturated fat and 53 milligrams cholesterol that is smaller compared to what is found in eggs. They are thus healthy to consume.
Tuna is large marine fish which is a staple food in American diet. It can be eaten as grilled, fried, steak or boiled, or made into sandwiches, wraps or salads. Apart from its versatility in the kitchen, it provides high-quality proteins and essential macro-nutrient. The protein from tuna is a source of amino acids vital for cell generation. Any tuna type provides a considerable protein source, although the content of the specific protein varies somewhat depending on tuna species consumed. Tuna has three main species that are take as fresh meat; skip-jack, blue-fin and yellow-fin tuna. A 100 gram serving of skip-jack contains 22 grams protein, while an equivalent serving of blue-fin or yellow-fin contain 23.3 grams and 24.4 grams respectively. Yellow-fin tuna is thus the most preferable source of protein if you are taking it fresh. Tuna can also be taken in canned form to suit your taste. Three ounces of cooked tuna contain only 130 calories, but 27 grams protein. It also consists of 14% RDI of potassium.
Salmon consist of the high-quality protein and long-chain omega 3 fatty acids EPA and DHA. These omega 3 fatty acids are well known for improving the health of the heart, but also inhibiting muscle breakdown while they increase the amino acids’ anabolic capacity. Depending on the salmon type, its protein content may range between 22 grams and 24 grams per three ounces of cooked salmon. Salmon also contains calcium, iron and vitamins A and C. If you are not into fish-eating make sure you take fish oil supplements to obtain these benefits.
This food for vegetarians provides high quality and highly absorbable protein. One ounce of almonds contains 6 grams protein, thus making them a good source of protein. They provide quality protein that is highly digestible. Even though the protein is incomplete, combining them with legumes and vegetables is the best way to enjoy a good plant-based protein. It also contains vital vitamins and minerals including zinc, magnesium, manganese, calcium and vitamin E
While almonds and nuts generally are rich in protein, they have also higher fat amount. Always eat nuts in self-control.
8. Cottage Cheese
Cottage cheese is a popular diet food for vegetarians; one-half cup of cottage cheese that is low in fat contains 16 grams protein. This is approximately the similar amount found in a 3 ounce serving of swordfish or orange. One-half cup or regular cottage cheese contains 14 grams protein.
Its power for building muscles come from 2 different components. First, it contains high amount of casein (slow-digesting dairy protein). Taking casein causes your amino acids levels to go up, staying elevated for a long time. This is better than the whey protein. Secondly, it also contains live cultures (good bacteria) that helps in the breakdown and absorption of all nutrients needed to get bigger and stronger.
Dairy products act as good sources of protein. One cup of non-fat yogurt contains 13 grams protein. A similar low-fat yogurt contain less amount, only 11.9 grams, but more than one cup skim milk (8.4 grams protein).
This is another food for vegetarians. Edamame or soybeans are a good nutritional choice. They contain 11 grams protein in every one-half cooked serving. They are popular in stir-fry and their nutty flavor tastes well with many foods.
Sticking to these high protein foods will help the production of your body muscle and offer you enough energy. You need to remember that best protein foods means nothing if you do not use in the right way and follow a considerable nutritional plan. Try getting a good nutritional plan and abide by it. One may also try protein supplements. The best protein food supplement that one may buy is whey protein. This is the greatest food and has been proved to be the best protein food. There are a variety of different types of supplements that comprise the whey protein. You consider trying them to.
There are many less expensive options for high protein foods that do not break your calorie budget. Incorporating just small amounts of proteins into your diet the whole day is a definite way to reduce hunger and maintain a healthy and long life.