5 Protein-Rich Foods You Should Include in Your Diet

· July 31, 2017
When we think about increasing the protein intake in our diet, we tend to turn to red meat. However, there are many other foods that can provide us with considerable quantities of this nutrient.

Hearing people talk about protein is completely normal, especially when you’re used to going to the gym, a place where eating protein is recommended to promote muscle development.

To include protein in your diet, eating foods like red meats is usually recommended. But is meat the only source of protein?

What are proteins?

To understand a bit more about this subject, it’s necessary to know what proteins are and what the body needs them for.

Proteins are a series of molecules made up of animo acids, which are joined together by peptide links.

Also, each protein contains minerals like:

  • Nitrogen
  • Oxygen
  • Carbon
  • Hydrogen
  • Phosphorus (this is found in the majority of proteins but not all)

Their presence in the body explains their importance. Each protein is found in the majority of cells.

Essentially, they participate actively in biological processes.

The function of proteins

Given that they are involved in the majority of the body’s activities, proteins play an essential role in growth.

They also help to transport oxygen through the blood supply.

Proteins are a fundamental component of enzymes, some hormones, and even antibodies, which are responsible for defending the body from external agents.


Food and proteins

Given what we’ve just said, these powerful nutrients should be ingested frequently.

So, our food is the main way of achieving this. To this end, it’s advisable to adopt a balanced and totally healthy diet.

It is necessary to know which foods are rich in protein so as to consume more of them. In this article, we’ll talk about the most recommended high-protein foods.

1. Watercress

Although its name may not be very familiar to us, watercress one of the most common vegetables in the world. It is frequently grown in Asia and Europe.

Currently it is grown and sold in other continents, which makes it a very simple option to contribute to a healthy, balanced diet.

It contains 1.6 g of protein for every 100 g.

Discover how to Lose Weight with the Mediterranean Diet

2. Nuts

Many people tend to think of nuts as being delicious, but luckily they don’t just stand out for their flavor.

This type of foods provide endless benefits for the body.

Without a doubt, a lot of these benefits are due to their high protein content.

While each type of nut contains different amounts of proteins, they contain 17 grams of protein in each 100 gram portion on average. Among others, the following nuts are highly recommended:

  • Cashews
  • Almonds
  • Pistachios
  • Peanuts

It’s important to bear in mind that it’s ideal to eat them raw to get the best results.

3. Artichoke

This vegetable is quite well-known not only for its nutritional properties but also for its richness of proteins.

It stands out for its digestive benefits, and it also favors weight loss and is filling. It also provides 3.3 grams of protein for every 100 gram portion.

Overall, it is one of the best options to include in your diet.

Did you know? 7+ Medicinal Uses for Artichokes

4. Broccoli

It’s time to put your prejudices about the flavor of broccoli to the side: it’s clear that those who have been taught to eat this vegetable only benefit from it.

One of the many reasons why broccoli is such a great vegetable is because it has huge amounts of proteins: approximately 11.1 grams of protein in every 100 grams of raw broccoli. Thus, many people tend to compare it to a portion of red meat.

5. Fish

Of course, we couldn’t leave out of the list one of the mot popular and healthy foods in the world.

Fish not only provide omega 3 fatty acids, but also contain considerable amounts of protein.

It is estimated that an 85 gram portion provides around 27 grams of protein.