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Protein is one of the essential nutrients, or macronutrients, in the human diet and building block for muscles. Proteins are formed with small units called amino acids. They further classified as essential and non-essential amino acids, both are required by the body. When people eat food that contains amino acids, that makes it possible for the body to synthesize proteins. Non-vegetarian foods like meat, eggs, chicken, and fish are the primary sources of class one protein. However, being a vegetarian if you think you will not be able to complete your daily dose of protein is a myth, actually. Meat, chicken, and other foods are certainly good sources of protein, but if you are abstaining from them for any reason, you can still easily eat your daily recommended servings of protein. Everyone has the idea that we need an exorbitant amount of protein, way more than is even recommended.

Here are some foods that can fulfill your protein requirement: 

  1. Chicken Breast: The most popular and rich source of protein is chicken. 100g of chicken breast provides almost 20g of protein. Being a biological source it is easy to absorb protein by the body.

  2. Eggs: Whole egg is amongst the most nutritious food. An egg is also considered as reference protein due to its high-quality protein content and it has all nine essential amino acids present in it.

  3. Soybean: Cooked soybean gives 28 grams of protein per cup, almost the same amount as that can be found in 150 grams of chicken. It is quite versatile and can be taken in many forms (As the main course, snacks, salads, and pulses). 

  4. Dals or lentils: They are an excellent source of plant-based protein. Almost all lentils provide approximately 15g protein per cup after being cooked. They are also a good source of fiber and complex carbohydrates. 

  5. Paneer or Cottage Cheese: 100 grams of paneer gives about 23 grams of protein. Homemade Paneer is the best source of protein, to ensure that it’s available in its purest form and no preservatives or chemicals are added.

  6. Milk: A cup of milk gives almost 8 grams of protein. Milk is not only a source of protein it provides a good amount of calcium also.

  7. Beans: A cup of Kidney beans, Balck beans, lima beans, pinto beans gives 15 grams of protein. They are also a good source of fiber, helps you feel full for longer and good for Diabetic. 

  8. Nuts: 100gms of nuts gives 20 grams of protein. This includes peanuts, almonds, cashew nuts, walnuts, pine nuts, etc. 

  9. Greek yogurt: Greek yogurt gives almost double the quantity of protein as compared to homemade curd. A good source of calcium and probiotics also, which supports a healthy balance in the gut.

  10. Pumpkin Seeds: 25 grams of pumpkin seeds gives approximately 9 grams of protein; that is more than protein in one egg. Pumpkin seeds are rich in antioxidants, which help to reduce stress and keep the body fit. Also, it keeps your skin nourished.

 


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