High Protein Fruits

Protein is one of the most vital nutrients of our body and though we tend to shout ourselves hoarse to take in more protein but still we fall short of supplying our body with the required quantity. Protein is required for almost all the functions of our internal organs and is found in hair, skin, blood, hormones and enzymes. Nitrogen supply to our body is through proteins only. Nitrogen is made up of amino acid chains and out of the 22 amino acids our bodies are capable of producing only 8 (known as the essential amino acids) and the rest has to be gathered from external resources i.e. from our diet.

Fruits are a very important component of a healthy diet as it supplies the body with various nutritional elements. The benefits of eating fruits are also known to all and the vitamins and antioxidants that are supplied to the body are also known to many. We all concentrate very little on the fact that protein can actually be gathered from dietary fruits. Yes, fruits are also a good protein source but the protein content of any individual fruits are not able to suffice all the protein needs of the body. This is the reason we need to include a mix of high protein fruits in our diet.

High protein fruits can fulfill all the protein needs of our body and the body would get its regular dose of protein to repair muscles and perform the other normal functions smoothly. If you are someone who is thinking of starting out with a high protein diet to either build muscles or even lose weight, it needs to include high protein fruits. A very important thing to note is that all fruits do not contain proteins and you are not going to benefit by randomly including fruits in your diet. So you need to find out the fruits that are high in protein and consume them on a regular basis to supply the body with the adequate proteins.

So what are the protein rich fruits that have to be in your diet and what exactly is the benefit of including these fruits in your diet? Let us look at the high protein fruits and even find out the protein content of these fruits:

Brazil nuts are very high in protein content and contain about 91% protein. Include these in your diet to provide the body with the requisite protein need. Coconut is also very high in protein and the protein content of this fruit is 32%. Figs and Peaches are also high in protein and contain 46% protein. Other than the above, there are many high protein fruits like bananas, oranges, avocados and apples, Watermelon, pineapples and pears. Avocado contains 10.65% protein, orange 7.21%, Watermelon 6.40%, apple 0.32% and including these into your diet would give it the necessary protein boost that the body requires.

High protein fruits also contain many other vital nutrients and you are going to benefit from all the nutrients. They have a high fiber content that would help you to regulate the BMR of the body.

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High Protein Vegetables

Vegetarians often face the dilemma whether to opt for a high protein diet or not; they do not know whether they can sustain through the diet while eating only vegetables. We all are aware of the benefits of opting for a high protein diet but vegetarians are often found struggling with the foods that they can include. High protein vegetables are not scarce but proper knowledge about them is. Not many know that they can sustain with their high protein diet while being on a completely vegetarian diet. High protein vegetables can be really good in solving the dilemma of the vegetarians and if we are aware of the right vegetables then we would definitely be able to get a balanced high protein diet.

Here is a list of some of the high protein vegetables that can be used for the purpose of inclusion in your diet plan and all you need to do is include these on a rotational basis. There are people who wish to include only vegetarian foods without meats – a source of high protein. The below list of vegetables provide the protein count for every 100 gm of each of the vegetables.

If you think that you need to reschedule your diet plan to make it more protein filled and even meat free then the above vegetables would prove to be the best choice for you. The quality of protein that we get from the eatables is poor; hence, you need to include a lot of variety so as to suffice the protein needs of your body while being in a diet. Combining rice with a vegetable soup or curry is the best way to mix it up and provide the body with the necessary protein.

Now, there is no need to hear to all your meat-loving friends as you would be able to get similar amount of protein that they get from their diets. Protein is really important to maintain the growth of muscle in your body and also controlling the BMR of the body. This in turn helps the body to burn the extra calories by producing lean muscles. Your vegetarian diet is perfect for your weight loss diet and you would have to just include high protein vegetables.

For all the vegetarian friends out there, it is time that you throw the chicken burgers down the drain and embark on the healthy journey of eating vegetables that help you to lose weight while providing all the necessary nutrients to the body.

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Foods High In Protein

To begin with, food rich in protein comes from three different sources. One form of foods high in protein come from animals and it includes all the meat and dairy products. Another form of foods high in protein is legumes and these include chick peas, peas, beans and peanuts. The third form includes tree nuts, tofu, and lentils. Selecting proper foods from these categories will ensure that you get a high protein meal throughout the day. Below is a detailed high protein foods list.

Fish, meat and poultry

Meat is the complete source of protein and must be included in your daily diet plan. But, if you are looking towards health as a whole then choose lean meats like chicken, turkey and ham over the other saturated fat meats! This is an important note for the correct selection of foods high in protein. An ounce of lean chicken breast will give you 12 grams of protein. Fish, beef, and lean steak are also a value addition to your diet. You must avoid the meats that have a high quantity of saturated fat.

Dairy

Milk, cottage cheese, cheese, butter, clarified butter and yoghurt are all a part of the dairy products and are usually very high in protein! One cup of yoghurt can give you 8 grams of protein daily. It is always easy to incorporate the dairy products in your daily diet. Milk is an excellent source of calcium. And one must avoid diary products that have high saturated fat.

Legumes

Beans, peas, chick peas, and peanuts are all included in legumes and are excellent source of foods high in protein. You would get 15 grams of protein per cup of kidney beans. And an additional quality is that they are also high in fiber. Two tablespoons of peanut butter give 8 grams of protein.

Tree Nuts

Almonds, cashew nuts and Brazil nuts are all types of tree nuts and are a unique source of protein. One ounce of almonds gives about 6 grams of protein. They also have a healthy source of unsaturated fats.

Lentils

Lentils are not only high protein foods but are also rich in fiber and iron. You can prepare great curries, soup and other food items with lentils. One cup of cooked lentils will give you 35% of the daily protein.

Chick Peas

Chick peas also known as garbanzo beans are not just delicious to eat they are also a great source of protein. One cup of chick peas will provide 30% of proteins. You can eat it in a salad, as a curry or mash up for a falafel.

Tofu

Tofu is a product of soy milk and is the richest source of proteins. They provide 20% of the total proteins. One word of advice, tofu might taste bland but you can always cook it in the Chinese manner and enjoy an Asian fare!

Proteins are the building blocks of life! And if you want to stay healthy then it is important to eat foods high in protein daily.