10 Source Of Protein

Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle. Everyone needs protein in their diet, but if you do endurance sports or weight training you’ll need to increase your protein intake, and to factor it into your training routine at specific times to reap its muscle-boosting benefits.Proteins are made up of a collection of 20 amino acids. Of these, eight are classed as ‘essential’ and need to be sourced from food, while the other 12 are classed as ‘non-essential’ and can be produced inside your body. ‘High-quality proteins’ such as eggs and meat offer more muscle-building amino acids than other protein foods, so are considered more valuable sources of protein, particularly if you do lots of exercise.


                                          SOURCES OF PROTEIN
EGGS:
Whole eggs are among the healthiest and most nutritious foods on the planet.They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of.Whole eggs are high in protein, but egg whites are almost pure protein.
Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories.

CHICKEN BREAST:
Chicken breast is one of the most popular protein-rich foods.If you eat it without the skin, the majority of the calories in it come from protein.Chicken breast is also very easy to cook, and tastes delicious if you do it right.
Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.

OATS:
Oats are among the healthiest grains on the planet.They are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.
Protein content: 15% of calories. Half a cup of raw oats contains 13 grams, with 303 calories

ALMONDS:
Almonds are a popular type of tree nut.They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium.Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.

COTTAGE CHEESE:
Cottage cheese is a type of cheese that tends to be very low in fat and calories.It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.
Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.

MILK:
Milk is highly nutritious, but the problem is that a huge percentage of the world’s adults are intolerant to it.However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein.Milk contains a little bit of almost every single nutrient needed by the human body.It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).
Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.

BROCCOLI:
Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium.Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer.Calorie for calorie, it is high in protein compared to most vegetables.
Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.

LEAN BEEF:
Lean beef is very high in protein, and also tastes delicious.It is loaded with highly bioavailable iron, vitamin B12 and numerous other nutrients.
Protein content: 53% of calories. One 3 ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.

TUNA:
Tuna is a very popular type of fish.It is low in both fat and calories, so what we’re left with is mostly just protein.Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fatty acids.
Protein content: 94% of calories, in tuna canned in water. A cup (154) contains 39 grams of protein, with only 179 calories.

LENTILS:
Lentils are a type of legume.They are high in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients.Lentils are among the world’s best sources of plant-based protein, and are an excellent food for vegetarians.
Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.