Everyone wants to live a healthy life, to live a healthy life first thing you need to do is eat healthily.
If you don’t eat healthily it will be impossible to live a healthy life. Healthy meals don’t mean only having vegetables and fruits, besides them, you have to add quality protein to your meals. Protein helps to build muscle and maintain body fat in our body. Protein also helps to increase our body hormone production and keep us fit. Every adult male and female should take at least 50-100 grams of protein per day from different protein sources. Here is some good source of protein that should be in your meal on a daily basis. So, keep reading the article.
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5 Best high Protein food to Eat on a daily basis
Egg protein: Egg is the best source of protein. An egg is rich with a lot of essential amino acid that helps to build muscle and reduce body fat. You can eat either the whole egg or just the egg white. Some people ignore egg yolk but it’s completely unnecessary. Egg yolk is a highly nutritious food. It contains not only protein but also omega 3 fatty acids and high-density cholesterol (known as good cholesterol). Eating 2 eggs a day is fine to eat. You can eat 2 whole eggs and an additional 2-3 egg white every day. One medium-size egg has approximately 7gram of protein and 1gram of fat.
Red meat: Red meat is another good source of protein. Eating beef or mutton is the best way to fulfill your daily protein intake. 100 grams of beef contains approx 250 calories and 25 grams of high quality. Beef is also a high finer food that will provide some fiber to your body. Beef is rich in high-quality amino acids. Beef is the best muscle-building protein. The number of cholesterols is a bit higher in beef compared to mutton and chicken so never eat too much beer regularly if you are concerned about cholesterol. Eating 100-200 grams of protein every other day is just perfect.
Replacing beef with mutton is another solution for people with high cholesterol. The protein content of mutton is nearly the same (24 grams of protein per 100-gram mutton) but the cholesterol is lower than that of beef. So, try to eat lean mutton every day or every other day.
Fish: Fish is an amazing source of pure protein and amino acids. Almost all types of fish are good for health. Tuna and salmon are considered the best fish because of their high nutrition. Salmon and tuna are rich in protein. 100 grams of salmon has almost 25 grams of high-quality protein with an essential amino acid. Salmon is so popular amount, health-conscious people, because of the fat contained in salmon. There are 5-10 grams of fat per 100 grams of salmon. These are considered good fat which helps to maintain the body’s cholesterol system.
Nuts: Nuts are protein, fat, and fiber-rich food which has the biggest role in our health. But not only fulfill your protein need but is also rich in multivitamins and minerals that keep your body balanced. Nuts like almonds, peanuts, and cashew nuts are the best to have as snacks. 100 grams of almonds contains 27 grams of protein and 51gram of fat. Along with protein and fat, You will get approx 5 grams of healthy fiber.
A recent study finds that having 30-50 grams of almonds or cashew nuts will reduce the risk of heart decades by 30%. So put almonds or any kind of nuts in your meal or take them as snakes.
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Protein powder: Protein powder is extremely popular among athletes and bodybuilders because it has high essential amino acids and the protein content is higher per serving. 100 grams of protein powder contains somewhere between 80-95 grams of pure and fast-digesting protein depending on brands and types. Recently few doctors started prescribing whey protein powder to people who are underweight.
You can easily replace whey protein shake with your sugary drinks. Just put a scoop of whey in 200ml water and drink it. It’s really good in taste. So, you will never be craving soft drinks. You can check some best whey protein and choose the best one to start drinking every day.
For long-term health, there is no alternative to having protein on a daily basis. So, add a sufficient amount of protein to your meal and add some veggies to have a better and healthier life.