When we talk about nutrients, one cannot deny the fact that all nutrients are extremely important for the overall health of the body. However, one nutrient that should never be missing from your diet is proteins. This is because proteins are extremely healthy. Proteins are group of essential amino acids needed by the human body to perform several functions smoothly. Broadly speaking, there are two different types of proteins: whey protein and casein protein. Whey protein is dairy-based and can be digested easily. Whey protein contains all the essential amino acids which are essential to build muscle mass. On the other hand, casein protein is a little difficult to digest.
10 proteins which you should be eating everyday:
· Whole Eggs: Eggs are among the healthiest and most nutritious foods on the planet. Loaded with all the essential nutrients one can think of, we should include eggs in our daily diet. Whole eggs are protein-rich, but egg whites are almost pure protein. You can eat boiled eggs, omelet, scrambled eggs or even mix in your protein shakes.
· Lentils: A great source of vegan protein, lentils are rich in nutrients like fiber, folate, manganese, iron, phosphorus, potassium and B vitamins. Lentils help in maintaining a healthy heart, aid in digestion and control blood sugar levels. Moreover, lentils and rice are a great combination and form a protein-packed meal.
· Chicken: When we talk about proteins, we cannot forget chicken. Containing all the nine amino acids chicken can easily be added to your dishes. Chicken is a great source of vitamin B, which lower the risk of cardiovascular disease, manages diabetes, supports brain health and lowers LDL cholesterol levels. Though, you should avoid eating processed meat.
· Milk: Not only a great source of calcium, milk is protein-rich as well. Milk can be an excellent source of high-quality protein. Moreover, a glass of milk can be a perfect snack keeping you full for longer.
· Greek yoghurt: Common dairy product Greek yoghurt, is thick, tastes delicious, has a creamy texture, and is nutritious. Easily available in the market, you can have Greek yoghurt to increase the intake of proteins. You should go for plain yoghurts instead of flavoured yoghurts as they are comparatively healthier.
· Nuts and seeds: One may not think of but nuts such as walnuts, almonds, cashews and pistachios can be perfect source of proteins. Nuts have several health benefits and may reduce the risk of heart disease. Though, high in calories, you should be mindful of the portion.
· Cottage cheese: Rich in casein, a slow-digesting dairy protein cottage cheese is also a wonderful source of protein. Cheese keeps you satiated for longer thereby preventing weight gain.
· Sea food: Another great source of proteins that comes in our list is sea food. Prawns, fish, shrimps are protein dense and healthy as well. Loaded with healthy fats, sea food is good for brain as well. Therefore, non-vegetarians should not shy away from adding sea food in their diet.
· Oats: Usually eaten during breakfast, oats are again loaded with proteins. They are rich in complex carbohydrates as well. You can have oats with milk or yoghurt, top it with fruits or even include oats in your pancakes.
· Potatoes: Potatoes are a starchy vegetable and a good source of proteins. A boiled mashed potato along with some vegetables can be a wholesome meal loaded with proteins.
Proteins help improve muscle strength, build strong bones, repair tissues, boost metabolism, building a strong immune system and help in quick weight loss. Therefore, it becomes important to include proteins in our daily diet. Apart from the above mentioned foods, other foods such as quinoa, peas, spinach, millets, legumes are great sources of proteins.