Protein is an essential nutrient which everybody needs to maintain good health. Protein is made up of amino acids which the body uses for muscles growth, internal organs, as well as hair, nails and skin.
This is why foods that are rich in protein are mostly recommended for athletes and bodybuilders. The Atkins diet for weight loss requires a high protein and low carb diet. While protein is an essential nutrient, there are some researchers who suggest that too much protein can increase the risk of stroke, osteoporosis, kidney stones and the development of heart disease.
Although there are various ways to get protein into the diet, the easiest way is to eat foods which are naturally high in protein.
Group 1: Poultry, Meat and Fish
Poultry, meat and fish are considered complete protein foods which mean they contain all the essentials amino acids. A healthy diet contains all the essential amino acids, therefore eating any of them can already provide these building blocks of protein required by the human body. This is because they contain the most protein per serving among the foods in a typical daily diet. It is said that the type of protein they contain is sufficient enough for the dietary needs and they don’t need any other foods to complete them.
Group 2: Whole Grains and Legumes
Whole grains are another source of protein but they are incomplete, so they need another incomplete protein like legumes to complete a meal. Brown rice which is a whole grain and beans is a legume so when combined together, it creates a complete protein. Other whole grains which should be considered in completing a protein meal are whole-grain breads and corn. Corn and green beans are rarely combined because they are often overlooked but they make a good combination for a complete protein diet.
Group 3: Dairy Products
All dairy-based foods are also great source of complete protein. Some dairy products that contain complete protein are cheese, milk, cream, yogurt and other milk-rich foods. It is known that a cup of milk contains 8 grams of protein while a cup of yogurt has 11 grams of protein.
Group 4: Nuts
People who refuse to eat animal products can eat nuts instead to complete their protein requirements. Although they cannot provide complete protein, they are one of the vegetable foods which contain the highest protein. Examples of the nuts that have high protein content are cashews, almonds, pistachios and peanuts. When eaten in combination with whole grain foods, nut based foods can already complete your protein requirement. Example of eating nut combination with other protein foods is a peanut butter sandwich on whole-grained bread. Another one is brown rice and vegetables garnished with almonds. You can make any of these two combinations so as to complete a protein meal using nuts.
Group 5: Eggs
Eggs which come from animals are also a great source of complete protein. Eggs can be cooked in many ways to attract the appetite of many people. A boiled egg contains around 6 grams of protein.
There are plenty of protein sources that you can find. You no longer need to drink supplements in order to complete the daily requirement for protein. Just go to the market or the grocery store and buy products that will help you make a succulent protein meal.