Protein is the most important part of everyone’s diet. The amount of proteins an individual needs depends on their age and sex. Proteins help the body to repair and build cells & tissues and also helps in building skin, hair, nails, muscle, bone, organs. Protein can be of animal or plant origin. Animal products contain higher amounts of proteins than plant foods. Foods rich in proteins are seeds, nuts, eggs, legumes, beans, peas, and seafood & soy products. Nutritional needs for women changes during menstruation, pregnancy, breastfeeding, & menopause. Because of all these reasons women require a high amount of essential nutrients like iron, calcium, minerals, folic acid, zinc, vitamin C. Some of the protein-rich foods that can be good for women are listed below.
1. LentilsÂ
It is a type of legume. They are high in iron, folate, magnesium, potassium, copper, and various other nutrients. They are the best source of plant-based proteins and hence an excellent choice for vegetarians. Other high protein legumes are chickpeas, soybeans, and kidney beans.
2. Eggs
Eggs are the first thing that strikes our mind when we talk about proteins. The whole egg is high in protein but the egg whites are pure protein. It is also a good source of vitamins, minerals, and fats. Eggs help in weight loss as they make you feel full for a long time. One egg contains 6 grams of protein.
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3. Nuts & Seeds
Almonds are most popular in nuts and are rich in essential nutrients like fibers, magnesium, and vitamin E. It’s a rich source of protein also. Pistachios and cashews are other high protein nuts. Peanuts are high in protein, fiber, and magnesium. Peanut butter is also rich in protein but is high in calories, therefore eat in moderate quantities. Pumpkin seeds are high in nutrients like magnesium, iron, & zinc. 28 grams of pumpkin seeds contains 9 grams of protein. Chia seeds, flaxseed, and sunflower seeds are also high protein seeds.
4. Milk
Milk is a good source of protein and is high in calcium, riboflavin, and phosphorus. One cup of whole milk contains 8 grams of proteins whereas one cup of soy milk contains 6.3 grams of protein.
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5. Tuna
Tuna is a popular type of fish. It is low in fat & calories but rich in protein. Like other fish, tuna is a food source of nutrients like omega 3 fatty acids. 142 grams of tuna fish contains 27 grams of protein.
6. Chicken Breast
Chicken breast is most popular in protein-rich foods. It can be easily cooked with versatility. It tastes delicious and you can make a wide range of dishes. A single piece of roasted chicken breast without skin contains 53 grams of protein. Turkey breast is similar to chicken breast which mainly contains protein, with very little fats & calories. 85 grams of chicken breast contains 26 grams of protein.
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