Egg protein is highly bio- available and both the egg white and the yolk help support muscle building and strength. Eggs are abundant in leucine, one of the most essential amino acids. Try including Omega-3 enriched eggs which contain 6 grams of protein in 1 egg. Also, recent human studies have confirmed that eggs do not increase your risk of cardio-vascular diseases.
Around 15 grams in half a cup of paneer is a great way to up your protein and most Indian families would love to include in their diets. It is especially beneficial as a late-night snack.
Yogurt provides around 23 grams protein per bowl plus the added benefits of gut friendly bacteria and bone strengthening calcium. With around 8 grams of protein in a cup, enjoy your glass of smoothie or milkshake for breakfast. Try to get milk from cows raised by natural and organic farming methods.
Fish and sea food are the most healthful foods you can consume. They are great for athletes and people who are recovering from an ailment as they are enriched with Omega-3 fatty acids known as EPA and DHA. The Indian Tilapia fish is a wonderful brain and muscle food. You can also include sardines, salmon, mussels, shrimps, red-snapper, and oysters for their high protein and mineral content.
Go for the organic chicken that is raised naturally. A broth made with chicken bones is a power house of good quality proteins and collagen to build and repair your muscles. Lentils need to be combined with rice, wheat, or corn to make it a complete protein with an abundant dose of all essential amino acids. So, thumbs-up to dal and rice as an excellent source of protein for vegetarians. Also, sprouts is a great way to get easily absorbable protein with fiber and B and C Vitamins to build immunity.
Lean goat or lamb meat that is commonly eaten in our country is a major source of protein plus an excellent source of Iron and Zinc. Women of child bearing age must include this superfood in their diet if they are non- vegetarian.
These great snacks to add protein in your daily diet include peanuts, cashews, almonds, walnuts and seeds like pumpkin, chia, flax, and sunflower. Remember not to heat or roast the seeds as this kills the healthy fatty acids they contain. Also, do not buy processed and packaged nuts as they are full of sodium.
1 cup of green peas contains 7.9 grams of protein which is almost same as a cup of milk. So, vegetarians can enjoy a sabzi with matar-paneer and load up on their daily protein requirement.
