Protein is the most important part of our daily diet. The amount of proteins an individual needs, depends on their age and sex. Protein helps the body repair and build cells and tissues, and also aids in maintaining good skin, hair, nails, muscle, bone, and even organs. Protein can be of both animal and 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 of a woman changes during menstruation, pregnancy, breastfeeding, and menopause. Women thus 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:
It is a type of legume. They are high in iron, folate, magnesium, potassium, copper, and various other nutrients. Legumes are the best source of plant-based proteins and hence an excellent choice for vegetarians as well. Other high protein legumes include chickpeas, soybeans, and kidney beans.
Eggs are the first thing that strikes our mind when we talk about proteins. The whole egg is high in protein but egg whites are pure protein (one egg contains 6 grams of protein). It is also a good source of vitamins, minerals, and fats. Eggs aid in weight loss as they make you feel full for a long time.
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 as well. However, if you go for peanut butter, remember to eat in moderate amounts because even though it is rich in protein, it is high in calories. Pumpkin seeds are also high in nutrients like magnesium, iron, & zinc. 28 grams of pumpkin seeds contain almost 9 grams of protein. Chia seeds, flaxseed, and sunflower seeds are other high protein seeds.
Milk is an excellent 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.
Tuna is a very popular type of fish. It is low in fat & calories but rich in protein. Like other fish, tuna is a rich source of nutrients like omega 3 fatty acids. 142 grams of tuna fish contains almost 27 grams of protein.
6. Chicken Breast
Chicken breast is most popular in protein-rich foods. It can be easily cooked with versatility. A single piece of roasted chicken breast without skin contains approximately 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.
It’s important to include a variety of protein sources in your diet to ensure that you get a wide range of essential amino acids and other nutrients. Additionally, consider your individual dietary preferences, lifestyle, and any specific health considerations when planning your protein intake.
For personalized nutrition advice, especially if you have specific dietary restrictions or health concerns, it’s recommended to consult with a registered dietitian or nutritionist who can provide guidance tailored to your needs.