Maximise Your Nutrition With 8 Protein-Rich Foods For Every Diet – News18
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Adding these protein-rich foods to your diet can help support muscle growth, weight management, and overall well-being
The green pesto pasta recipe highlights the versatility of pistachios in creating nutrient-rich dishes. (Representational Image)
In a fitness-focused world, protein remains a crucial nutrient for overall health. It plays a key role in supporting cell structure, immune function, movement, hormone synthesis, and various biochemical processes. Made up of amino acids—the body’s essential building blocks—protein must be sourced from your diet, as the body cannot produce all necessary amino acids on its own.
Beyond its health benefits, protein also aids in weight management by promoting satiety and reducing cravings. If you’re unsure about your protein intake, the Recommended Dietary Allowance (RDA) suggests consuming 0.36 grams (g) of protein per pound of body weight (0.8 g per kilogram) as a minimum requirement. To optimize your nutrition, here are eight high-protein foods you should include in your diet.
1. Cottage Cheese
Cottage cheese is a protein powerhouse. Just half a cup provides 12 to 16 grams of protein, making it a great addition to your diet. It contains casein, a slow-digesting protein that supports muscle growth and repair, while also being rich in calcium and highly satiating.
2. Protein Powders
For those looking to boost protein intake, collagen peptides and protein powders are excellent options. As natural collagen production declines with age, collagen peptides offer a quick and efficient way to support skin, joint, and muscle health.
3. Fish
Not all fish offer the same amount of protein, but some of the highest-protein options include:
Salmon– 25.92g per 100g serving
Cod– 19.36g per 100g serving
Mackerel– 25.45g per 100g serving
Tuna (Ahi Tuna)– 24.4g per 100g serving
The FDA recognizes these and over 36 other fish varieties as healthy protein sources.
4. Hemp Seeds
Despite their tiny size, hemp seeds pack a serious protein punch. Just two tablespoons provide as much protein as two egg whites, along with all nine essential amino acids—a rare trait in plant-based foods—plus omega-3 and omega-6 fatty acids.
5. Eggs
Eggs are a must-have in your weekly diet. A large egg contains about six grams of high-quality protein, and the yolk is rich in choline, which supports brain, liver, and gallbladder function.
6. Nut Butter
While nut butter like peanut butter can add a protein boost to your diet, it shouldn’t be your primary protein source. Due to their high-calorie content, consuming enough to meet protein requirements can be impractical. However, they make for a nutritious and tasty supplement to meals.
7. Quinoa
Ideal for those following gluten-free, plant-based, or whole-food diets, quinoa is a rare complete plant protein. With approximately eight grams of protein per cup, it serves as a valuable addition to a balanced diet.
8. Greek Yogurt
Greek yoghurt is a superior alternative to regular yoghurt, offering twice the protein and fewer carbohydrates. Its thicker, creamier texture comes from an extended fermentation process, making it a nutrient-dense choice for protein intake.
Adding these protein-rich foods to your diet can help support muscle growth, weight management, and overall well-being.
