Why stick to artificial protein drinks when fruit and vegetables provide the best quality of protein? Fruits and vegetables are excellent sources of protein that help build strong muscles and promote the proper growth and development of the body.
1.Meat
Meat is the complete source of protein, as it contains all the essential amino acids required by the body. A high protein content and a low fat content in meat help reduce body weight. It is rich in proteins such as myoglobin, actin, myosin, collagen, and glycolytic enzymes.
2.Eggs
A single egg provides 6-7g of protein. It contains phosvitin, livetin, low-density lipoprotein, and high-density lipoprotein. Egg white contains more protein than egg yolk. It also helps to build strong muscles and bones.
3.Black Beans
Black Beans are an excellent source of plant-based proteins. Black Beans contain 23% of total proteins. One cup of boiled black beans provides 15g of proteins. The high fiber and protein content of black beans keeps the body full for an extended period of time and maintains body weight.
4.Salmon
Salmon is a fish that is rich in albumin protein. 100g of salmon provides about 25g of protein. It keeps you full throughout the day and helps with weight loss. It helps improve the functioning of the heart and brain.
5.Broccoli
Broccoli, a cruciferous vegetable, contains plant-based proteins. It is also high in fiber content and low in calories. It is a better option to maintain body weight.
6.Cauliflower
Cauliflower contains 26% of total proteins. It contains essential amino acids such as methionine, histidine, valine, arginine, threonine, phenyalanine, and tryptophan. It is low in fat and cholesterol and helps maintain body weight.
7.Chinese Cabbage
Chinese Cabbages include bok choy and napa cabbage, which have a high protein content. One cup of raw Chinese Cabbage contains 1.1g of protein. Eating raw cabbage is more beneficial than cooking it.
8.Oats
Oats are an excellent source of protein. It contains 12-20% protein by weight. It contains all the essential amino acids required by the body. The major protein present in oats is avenalin. It is also rich in albumin, prolamin, globulin, and glutelin.
9.Spirulina
Spirulina contains plant-based proteins. It is an excellent source of phycocyanin. It is rich in amino acids such as methionine, tryptophan, leucine, lysine, penylalanine, isoleucine, valine, and threonine. It boosts 60% of the body’s protein.
10.Hemp Seeds
Hemp Seeds are rich in plant-based proteins. It contains all the essential amino acids, such as methionine, homocysteine, and cysteine. It is rich in globulin and albumin. Three tablespoons of hemp seeds contain 15g of protein.
11.Guava
Guava is an excellent source of protein. 100g of guava contains 2.6g of proteins. It also helps reduce body metabolism and aids in weight loss.
12.Peas
The protein present in peas is highly nutritious. It contains all the essential amino acids required by the body. Peas contain 20-25% of the total protein content. Major proteins present in peas are globulin, albumin, prolamin, and glutelin. It also contains branched-chain amino acids such as arginine that help improve heart health.
13.Quinoa
Protein present in mature quinoa seeds are globulin and albumin. One cup of cooked quinoa seeds provides 8g of protein. It is also a good source of fiber. It helps keep the body full for an extended period of time and maintain body weight.
14.Greek Yogurt
Greek Yogurt is an excellent source of protein. The major protein present in Greek Yogurt is casein. It helps to maintain body fat percentage, waist circumference, and body weight.
15.Almonds
The crude proteins and amino acids present in almonds help maintain body weight. Almonds contain 21.2% of total protein by weight. Almond seeds contain 70% soluble proteins. The major proteins present in almonds are lysine, methionine, and threonine.
16.Cottage Cheese
The major protein present in cottage cheese is casein. It takes longer to digest than whey proteins and keeps the body full for an extended period of time. It reduces the calories required by the body and helps to maintain body weight.
17.Milk
Milk contains high-quality proteins. Milk is an excellent source of whey protein and casein. Casein constitutes 80% of total milk protein, while whey protein constitutes 20%. It improves the metabolic activities of the body and reduces body weight.
18.Lentils
Lentil is an excellent source of endogenous amino acids such as aspartic acid, arginine, and glutamic acid. It also contains essential amino acids, but their content is low. Essential amino acids present in lentils are tryptophan, valine, methionine, leucine, isoleucine, histidine, phenyalanine, and threonine.
19.Avocado
Essential amino acids present in avocado are cystine, histidine, leucine, isoleucine, lysine, methionine, phenylalanine, and threonine. Avocado promotes healthy and strong muscles. Avocado promotes healthy and strong muscles. Avocados are also called super foods.
20.Pistachios
Pistachios are an excellent source of vegetable protein. It contains 21% of total protein by weight. It helps maintain blood sugar and cholesterol levels. Protein and fiber present in pistachios keep the body full for an extended period of time and maintain body weight.
