MEDICAL NUTRIENT & PROTEIN SUPPLEMENTS

High Protein Foods

HIGH PROTEIN FOOD
Written by Sonal Thakur

High Protein foods sources.

Do you know how much Protein is necessary for our body? Let’s known what is the importance of proteins. Protein is the same as a foundation for the growth of an organ in our body. and its help in making a building block of the organ, skin, muscles, hormones, Hair, And much more matter in our body. Protein is essential to Increase and maintain body structures in exactly the same way as the oxygen is necessary to live.

For this reason, we should eat protein at every meal.

 

HOW MUCH PROTEIN WE NEEDED AT EVERY DAY?

According to NIN (National Institute of Nutrition), the  Recommended Dietary Allowance (RDA) for protein is 1 gram per kilogram of the body weight.

so the amount of protein needs to the people per day approximately 46 gram for the woman and 56 gram for man.

Table-(Recommended Dietary allowance DRI) source (Food and nutrition board institute of medicine)

AGEPROTEIN DRI
For Infant
0-6 Month9.1 g/day
7-12 Month13.5 g/day
Children
1-3 year13 g/day
4-8 year19 g/day
Adult man
19-13 year34 g/day
14-18 year52 g/day
19-30 year56 g/day
31-70 year56 g/day
Adult woman
9-13 year34 g/day
14-18 year46 g/day
19-30year46 g/day
31-70 year46 g/day
Pregnant woman
14-18 year71 g/day
19-30 year71 g/day
31-50 year71 g/day
Lactating woman
14-18 year71 g/day
19-30 year71 g/day
31-50 year71 g/day

 

VEGETARIAN FOOD RIACH PROTEIN

veg protein

Lots of  vegetarian food has riched protein but here is a listed  top of 7 vegetarian food rich high proteins

  1. MILK
  2. SOYBEAN
  3. ALMOND
  4. CHEESE &KHOYA
  5. OAST
  6. PANEER
  7. BROCCOLI

MILK

Milk is a highly nutritious and its an excellent source of high protein. Milk has rich highly calcium phosphorous and riboflavin vitamin B12.

100 gm of milk can provide approx 27 gm of protein.

SOYBEAN

Soybean also A good protein Source. The 100 gm of Soybean Provide you approx 37 gm of protein. So if you are vegetarian it means its very best for you 

ALMOND

Almond is a great type of tree nut nutrition. The rich an important nutrients, fibers, Vitamine-E, Magnase, and magnesium.half cup of almond contains an 8 gm of proteins.

CHEESE & KHOA

Cheese and Khoa are the good sources of protein for vegetarians..100 gm of cheese and khoa give you 27 gm of protein. Add cheese daily on your bread at a breakfast time and enjoy your breakfast.

OAST

Oast good proteins source for vegetarians. .they are highly loaded healthy fibers, Magnesium Vitamin B1. They are also a source of complex carbohydrates half a cup of raw oats rich a 13 gm protein with  303 calories.

PANEER

Paneer is also the great source of protein especially for vegetarians.because only 100 gm of paneer riched approx 19 gm of protein. So you can you added paneer in your diet either as a paneer paratha, paneer, sandwich etc. at once a week or daily. 

BROCCOLI

Broccile

 

Broccoli is an incredibly healthy vegetable for vegetarian its loaded with fibers Vitamin-A, Vitamin-B,vitamin-C, And vitamin-K.it’s low in fat. It’s very high in protein as compared to another vegetable.1cup of chopped broccoli riched a  3 gm of protein. And they are very chief so that its take easily daily at your salad.

NON-VEGETARIAN PROTEIN FOODS RICHED PROTEIN

non-veg protein

Various type of vegetarian protein food available but we note that only highly contain vegetarian protein foods.

  1. Eggs
  2. Fish
  3. Shrimp
  4. Chicken
  5. Beef
  6. Meat

EGGS

The whole part of eggs among the healthiest and more nutrient food. They loaded minerals, vitamins, antioxidants, and healthy fats.they are content full of Amino acid iron and Antioxidant.the whole egg is high protein but the egg white is mostly riched protein.

1 egg has 6-7gm of Protein with 78 calories.

FISH (ALL TYPES)

Fish is a good source of protein for Nonvegetarians.it loaded important nutrient and it riched very high and healthy Omega -3 Fatty acid its control blood pressure and maintain the heart health.4 Ounces of tilapia fish contain a 28 gm of protein with 144 calories.  

SHRIMP 

Shrimp

Shrimp is seafood.it is riched high nutrient selenium and vitamin B-12. but it’s not a riched high calories. shrimp also contain an Omega -3 fatty acids. the 16 gram of shrimp contains a 24 gm of protein with 120calories.

CHICKEN

Chicken is also a good source of protein. chicken breast has riched high protein and it can help the growth of muscles.4 ounce of chicken contain a 36 gram of protein with 144 Calories.

BEEF

Beef is a great source of protein but they highly contain iron. Four ounces of sirloin contain the 20 gm of protein with 116 calories.

MEAT

Meat is the most riched source of protein.and the red meat highly contains protein as compared to white meat. and meat contains cholesterol and fats.four ounce of meat contains a 32 gram of proteins.

SUMMARY

In this article, we have covered about Vegetarian foods like milk, almond oats etc. and Non-vegetarian foods like egg, meat, chicken etc.and added a list of the daily required amount of protein for all age peoples. 

CONCLUSION

At the whole of the article, we cover the importance of proteins. Protein is like a backbone of our body Without tacking protein we cant thing good structure of our body because protein helps to grow our muscles, hairs, organs etc.

About the author

Sonal Thakur

Leave a Comment

fourteen + 11 =