There are many reasons why one should add a lot of protein-rich foods to your diet. Proteins are understood to help structure and support cells, build immunity, and are useful for hormone synthesis. Once consumed, proteins are broken down into amino acids, which are then used for metabolic processes in the body.
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According to Neha Ranglani, an integrative nutritionist and health coach, in addition to promoting good health, protein it also helps build, repair, and maintain muscle. “Protein comes from a variety of sources: nuts like almondsmeat, milk, fish, soy, eggs, as well as beans and legumes,” he says.
Unfortunately, many people are confused about what kinds of foods to add to their diet to meet their needs. daily protein requirement. Ranglani says that plant-based proteins are easy to digest and have reduced effects on cholesterol, blood pressure Y diabetes compared to animal proteins.
“Almonds are one of the best options. They are light, nutritious and full of fiber, minerals, vitamin E and magnesium, as well as lots of protein”, says the expert. She lists four of those healthy Plant-based protein options.; keep reading
1. Almonds: They are a rich source of protein and can help reduce the risk of heart disease. Almonds can be consumed raw, soaked and can also be added to salad bowls. They are an easy and safe protein option on the go. A study published in the Journal of the American Heart Association found that a daily snack of 42 grams of almonds, eaten as part of an overall healthy diet, improved several heart disease risk factors, while 30 grams/23 almonds may improve type 2 disease factors
2. Tofu: Like other soy-based foods, tofu contains plant estrogens that may help reduce coronary heart disease factors. Contains iron, calcium, and 12 to 20 grams of protein per 3.5-ounce (100-gram) serving. While tofu doesn’t have much flavor on its own, it easily absorbs the flavor of the ingredients it’s made with.
3. Chia seeds: chia seeds They are known for their health benefits. The antioxidants, minerals, fiber, protein, and omega-3 fatty acids in chia seeds may promote heart health, strong bones, and improve blood sugar control. The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages. Most often they are sprinkled on cereals, sauces, vegetables, rice or yogurt dishes, or mixed into beverages and baked goods. They can also be mixed with water and made into a gel.
4. Quinoa: Quinoa is a grain crop, which is a good source of a number of important nutrients, including folic acid, magnesium, zinc, and iron. It is also rich in fiber and protein, nutrients that play an important role in helping you feel full. adding quinoa to the diet can help promote body weight maintenance, general health, protect against certain diseases, and improve overall mortality.
“There are also other options like lentils, granola, cottage cheese, chick peas, peanut butter, edamame, lean beef, canned tuna, etc. Adding protein to your diet should be done with caution when you are specific about your calorie intake. In a specific calorie scenario, almonds tend to do your health and calorie scale justice by curbing your appetite and increasing your protein intake,” Ranglani concludes.
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