8 Best Source Of Protein

Protein is an important part of a healthy diet. Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source. Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.

Protein is made from twenty-plus basic building blocks called amino acids. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch, or by modifying others. Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—known as the essential amino acids, must come from food. According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.

Top 8 Best Source Of Protein Are:

1.Fish

Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

2.Soy

Soy is the prime component of tofu. It is a complete source of dietary protein, which means it provides all of the essential amino acids needed in the diet. Soybeans are also high in healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid.

3.Meat

Meat proteins are important nutritional sources for humans. Proteins must be broken down into amino acids or small peptides before passing through the small intestine wall and entering the bloodstream and, therefore, nutritional quality of meat proteins is largely dependent on their digestibility.

4.Eggs

Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

5.Chicken

Chicken is one of the most commonly consumed high protein foods. The breast is the leanest part. Three ounces (85 grams) of roasted, skinless chicken breast will provide you about 27 grams of protein and 140 calories . Some studies show that eating chicken on a high protein diet can help you lose weight.

6.Beans and Legumes

Beans and legumes are rich in plant protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Most beans are also low in fat. Legumes are similar to meat in nutrients, but with lower iron levels and no saturated fats

7.Skim Milk

Skim milk contains on average 3.7g of protein per 100mL or 9.2g in a cup (250mL). This is slightly higher than regular fat milk which contains 3.5g of protein per 100mL. Skim milk may be a better choice if you're watching your saturated fat intake. Both skim milk and whole milk offer the same vitamins and minerals. They have vitamins A and D, but these nutrients are added back into skim milk because they are lost when the milk fat is removed.

8.Paneer

Paneer is popular and good source of high-quality protein. Apart from protein, paneer is packed with other healthy nutrients like calcium, B12 and iron. For vegetarians, paneer is the major source of protein. 100 grams of paneer gives you about 23 grams of protein. Homemade cottage cheese is the best source of protein for young kids and elderly family members, to ensure that it's available in its purest form and no preservatives or chemicals went into making the same.