Many believe that protein’s only good point is to help build muscles. It also boosts your energy level, helps produce hormones and enzymes, stabilizes blood sugar, gives or maintains a sharp memory, and keeps your mood swings at bay. Protein makes you feel full and satisfied for a long time and can help you lose or maintain your weight. It is advisable to include protein in your daily diet.
10 of the best sources of protein
These beans are originally from China and they come in white, black, gray, or the popular red color. You can get 17g of protein in one cup cooked adzuki beans. You can mash them into a paste, throw them in your chili or soup, add them to your stew, or include them in your other dishes.
Tempeh is a fermented, nutrient-dense soy product. It is also a probiotic. A half cup of tempeh contains 15g protein. It is firmer than tofu and tastes a bit sweet.
You can get 5g protein per medium-sized oyster and half a dozen can provide 30g of protein. The oysters are also high in iron. You can serve them fresh (uncooked), roasted, steamed, or grilled.
You can get 20g protein per cup of boiled lentils, which don’t offer many carbs yet give you high amounts of magnesium, folate, and iron. Lentils are great for soups and you can practically include lentils in most of your dishes.
Hemp seeds are loaded with essential fatty acids, such as omega-3 and omega-6, as well as magnesium and iron. You can get 10g protein in every 3 tablespoons of hemp seeds. Research also revealed that they can lower cholesterol and blood pressure as well as fight heart disease. You can add them to your smoothies.
A 6 oz can of salmon provides 40g protein. Salmon is less toxic than tuna and the canned version is simpler to prepare and gives a better bargain than the fresh one. You can try a simple salad packed with power by tossing quinoa, canned salmon, and spinach.
A half cup of Brazil nuts can give you 14g protein. The nuts also contain selenium and antioxidant. You can mix the powdered version of the nuts in your shakes, oatmeal, and yogurt.
Pumpkin seeds are known as Pepita in Spanish. The 7g protein in a small handful of pumpkin seeds can supply you with a natural surge of energy. The amazing seeds also provide fiber and healthy fats. You can include them in your salads, smoothies, oatmeal, and more.
You can get 20 to 30g protein per cup of soybeans. They also contain essential amino acids that your body needs. It is still not clear if they can cause man boobs or gynecomastia because no clinical studies support such claim.
A cup of quinoa can give you 10g protein. Quinoa also contains nine essential amino acids and it has been tagged as the ultimate grain. You can pair it with chicken, salmon, and other food in this list.
Get your daily dose of protein to stay fit and healthy.