The importance of adequate protein intake cannot be overemphasized. Proteins ensure the growth, recovery, and production of numerous enzymes, neurotransmitters, and hormones. The average individual, usually, gets adequate protein daily to fulfill their needs, however, certain groups of people such as vegans and athletes who need a greater amount of protein to facilitate accrual of lean muscle tissue may sometimes find it uneasy to hit their target intake for the day. We will, in this article, discuss food sources for rich protein intake. These foods taste good too, beyond being rich in protein. Are you ready for this discovery?
Protein-Rich Foods
Cottage Cheese
Cottage cheese gives a good amount of protein: Each half-cup serving size supplies approximately 14 g of protein. Who else thinks this is just so cool? The primary protein contained in cottage cheese is casein, a slow digesting protein that is just right for supplying amino acids over the course of many hours and is a better choice, compared to other commonly used protein sources, as regards supporting muscle growth.
Casein protein is best taken shortly before bedtime, as the slow release of amino acids reduces the likelihood of waking in the middle of the night to find a snack.
Corned Beef
Who else has had the unforgettable taste of corned beef after lightly sautéing it with onions and bell peppers? Talk of a glorious meal!
A 3-ounce size serving of corned beef supplies approximately 24 g of protein, retaining all the power of beef, not leaving out the great taste.
Beef Jerky
Beef jerky consists of dried strips of beef, usually made by smoking or sun drying for a long period of time. It is best consumed as a snack in between meals and supplies a whopping 20 to 40g of protein per 100g serving size. Has someone got an idea for a new snack? Good news: The drying process naturally removes much of the fat content.
Almonds
Almonds are particularly suitable for vegans, and for regular consumption as snacks in between meals. Almond nut butter is splendid too and is good for breakfast. There is 6g of protein in every ounce of almonds. Are you, like me, snacking on almonds ready?
Oats
Even though they are high-fiber, high carbohydrate food, oats have a good amount of protein. It’s a good meal for vegans and people who consume higher fat diets. It’s okay to call oats a natural cholesterol-lowering diet.
In half of a cup of oats, there is about 13 g of protein. It’s also bursting with fiber and other vital vitamins and minerals.
Quinoa
A cup of cooked quinoa provides about 8g of protein. It’s got abundance fiber, and lots of vitamins and minerals too.
Lentils
Lentils are a super-rich source of protein. They contain a whopping 18 g per boiled cup. Now that’s fascinating. They are amongst the richest sources of vegan protein in the world, and are excellently abundant in vital nutrients such as manganese, iron, magnesium, and fiber.
Shrimp
Shrimps are a rich source of omega-3 fats, and they supply approximately 18 g of protein per 3-ounce serving size. Now that’s impressive.
Codfish
Codfish is extremely fatty, but relax, because its fat is the healthy one – omega-3 fats, and it supplies approximately 20g of protein per 100g serving size. To really enjoy codfish, batter and deep-fry it. I’ll wait to hear your testimony on its taste.
Pumpkin Seeds
I used to take out pumpkin seeds when making traditional pumpkin pie until I realized how much protein I had been wasting. Pumpkin seeds, I got to realize, supply 30 grams of protein per 100g serving size, and contain plant-based omega-3 fats, together with zinc, necessary for immunity and testosterone production in men.
Broccoli
It’s okay to frown at its taste, but certainly not at its nutrients. A cup of broccoli supplies about 3 grams of protein. It is also rich in folate, fiber, and potassium, all of which significant health benefits.
Seitan
Seitan is made from gluten protein, and it is a good meal for vegans. Are you tired of tofu? Try seitan. Seitan contains approximately 25g of protein per hundred grams serving size.
Some Protein Facts
- The term “protein” was first used in 1883. It is from the Greek word “proteios,” which means “primary” or “holding the first place”.
- In the year 2010, Ben Pearson, a 20-year-old athlete, tried to increase his protein intake to boost muscle development, not knowing he had a rare genetic disorder that prevented his body from breaking down protein. The increased protein intake increased ammonia levels in his blood, causing brain swelling and death.
- Protein is a macronutrient like carbohydrates and fat. Macronutrients are nutrients that provide calories or energy. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram. Alcohol is the only other substance that provides calories. But unlike the aforementioned, alcohol is not considered a macronutrient because humans don’t need it to survive.
- Luxembourg, one of the smallest countries in the world, consumes the most meat. Luxembourgers eat on average, about 300 pounds of meat annually per person. Now that’s huge. The U.S. is second with about 276 pounds of meat, beef especially, per year. Austria is third with about 267 pounds of animal protein per person.
- India, one of the most populous countries, eats the least amount of meat in the world with just 7 pounds of meat annually per person. Bangladesh comes second, with 9 pounds, while the Democratic Republic of the Congo eats about 10 pounds of meat per person.
- The lifespan of most proteins is two days or less.
- Of all cheeses, low-sodium Parmesan cheese has the most protein, with 41.6 grams per 100-gram serving.
- The fish with the highest protein level is the yellow fin tuna, with 30 grams per 100-gram serving.
- Hair is made up of a protein called keratin, which forms a helical shape. This protein has sulfur bonds, and the more sulfur links it has, the curlier a person’s hair would be.
- The older, larger, and more mature a bean grows, the more protein it has. Mature roasted soybeans have the most protein, with 39.6 grams of protein per 100-gram serving. Wow!
- Pumpkin and squash seeds provide 33 grams of protein per 100-gram serving. Watermelon seeds provide about 27 grams per 100-gram serving.
- The protein content of beef is low, compared to poultry.
- Without albumin, a protein, the entire human body would swell.
- Cataracts are caused by the denaturation of proteins in the lenses of the eyes.
- A protein in semen acts on the female brain to prompt ovulation.
- The human body has about 100,000 different types of protein.
- Protein deficiency can cause severe health problems. Children with a protein deficiency can develop a condition called kwashiorkor. It has symptoms such as extreme weight loss, discolored skin, a protruding belly, and thin hair. When left untreated and it becomes extreme, it may cause stunted growth, mental impairments, and death eventually.
- Protein is involved in almost every body function
- The protein in eggs is the highest quality of protein found in any food.
- The body needs protein to grow, heal, and carry about nearly every chemical reaction in the body.
- The proteins in the body have various shapes and sizes. The simplest proteins can be best described as looking like little cars that are linked.
- Each unit in a protein is called an amino acid. All the types of proteins in the body have one thing in common: they are all chemicals made up of 20 kinds of amino acids.
- Whole proteins are those that contain nine essential amino acids. Proteins from animal foods such as meats, poultry, fish, dairy, and eggs are in this category. Those that aren’t in this category are proteins from nuts and vegetables.
