Hey folks! Are you looking for the perfect solution to achieve optimal health? If yes, then sit back, relax, and keep reading this article. In this, we’ll cover about four of the best protein rich foods that will surely help you out.
As you know, protein is an essential macronutrient that serves many functions in your body. While the recommended amount of protein is 0.37 grams per pound of body weight or 0.8 grams per kilogram. Although, physically active individuals need 0.6 — 0.9 grams per pound, or 1.4–2 grams per kilogram.
On top of all, some research also shows that high protein diets also aid weight loss. So the simplest way to increase your protein intake is to eat more best quality protein rich foods. That’s also said, not all high protein foods are made equal. As some of them are extremely rich in this nutrient, containing almost nothing but protein and water.
What Does Protein Do For You?
When you consume protein, the amino acids that are present are the “building blocks of life.” This means they help perform necessary functions throughout the body. This includes building and repairing muscle tissue and acting as enzymes, hormones, buffers, transporters, and regulators. In addition, when the best protein rich food is included in snacks and meals, it helps keep you feeling full and satisfied.
How Much Protein Intake Do You Require?
This can differ greatly depending on your age, gender, body weight, and lifestyle, the study says. However, that could range from 10 to 15 grams per snack, up to more than 30 grams per meal. It’s best to personalize your intake to your unique requirements, which is something a registered dietitian can help you with.
Usually, if you feel full and satisfied after eating and in between meals, that’s a perfect start. But if you’re finding yourself hungry or facing difficulty recovering after workouts, illness, or injuries, increase your protein intake. Or change up the timing you’re consuming the best protein rich foods.
Best Protein Rich Food: Our Top 4 Picks
Keep reading as you will see some of the all-time beneficial protein rich foods mentioned below. We have compiled a list of some helpful protein rich foods that you can blindly opt for to improve overall health. Have a look!
#1. Chicken Breast
Chicken breast is one of the most commonly consumed foods as it is the best protein-rich food. Because the breast is the leanest part. Therefore three ounces (85 grams) of roasted, skinless breast will give you about 27 grams of protein and 140 calories.
Some studies prove that eating chicken on a high protein diet can help you reduce weight. However, the same advantages are also seen when beef is the main protein source. Except for protein, chicken is a great source of niacin, vitamin B6, selenium, and phosphorus.
Thanks to Perdue Farms, which is the number one brand of fresh chicken in the U.S. They are widely popular as the first to successfully market chicken by branding and advertising a product measurably superior to the competition. Plus, they have been innovating ever since. Moreover, all of their chickens are fed an all-vegetarian diet with no animal by-products.
They’ve led the way in raising healthy poultry without antibiotics and regularly check and set new standards for animal care. You can apply our Perdue Farms Coupon Code to grab the latest deals and benefits.
#2. Turkey Breast
Turkey is a low fat source of protein food. Because the breast is the leanest part of the bird. Approximately three ounces (85 grams) of roasted, skinless turkey breast contains nearly 26 grams of protein and 125 calories.
However, turkey is also high in niacin, vitamin B6, and selenium. It’s similarly a good source of phosphorus and zinc. Turkey’s breast also contains high amounts of tryptophan. This amino acid helps synthesize serotonin, an essential neurotransmitter. Also, the protein content in 100 grams: 30 grams (95% of calories)
#3. Egg Whites
Many people love to cook with them, but how much protein is in an egg? One medium size egg contains around 6g of protein in an easily digestible form. As compared to most other animal foods, eggs have high quality protein that contains all the amino acids. Plus, most of the essential vitamins, minerals, and antioxidants in eggs are found in the yolk.
However, egg whites contain a minimum of 60% of the protein in an egg. Thus one cup (243-gram) serving of egg whites gives around 27 grams of protein and only about 126 calories. Also a healthy omelette can also be a good way to start the day and is a great recovery snack, too. That’s why it is known as one of the best protein rich foods to consume.
#4. Dried Fish
Dried fish is also a tasty snack that comes in wide varieties. However, choose cod, halibut, haddock, or flounder for a rich protein, low fat option. Just 1 ounce (28 grams) of dried fish can give 18 grams of protein.
Additionally, dried fish offers many benefits. For example, it’s also loaded with vitamin B12, potassium, magnesium, selenium, and other essential nutrients. So you can choose this as your best protein rich food option.