What is protein?
Proteins are massive, complex particles that play numerous work in cells to form, operate, and control the body. It is made up of 1000’s of smaller amino acids attached in a long chain.Protein is considered the primary building block of the human body because our body needs protein to maintain and repair tissues. Hence consuming foods rich in protein is essential for staying healthy life. Here is a list of Indian foods rich in protein to include in your daily life to lead a healthy life.
Whole eggs are protein-rich foods widely available in India. Especially egg white is packed full of rich proteins. In addition, eggs are loaded with nine essential amino acids and are rich in many essential vitamins, minerals, and healthy fats. Choline, Lutein, and Zeaxanthin are the vital nutrients that support brain and eye health. One large hard-boiled egg (50 grams) provides 6.3 grams of protein.
Milk, a staple drink of India, remains a good source of rich dietary protein and one of the Indian foods rich in protein . Casein is the main insoluble milk protein that promotes lower blood pressure, a great source of calcium too; hence, it helps keep your bone, immune system, and teeth healthy and provides glowing skin. Whole cow’s milk (240 ml) with 3.25% fat provides 7.7 grams of proteins.
Yogurt is one of the cheap high protein foods in India. Yogurt is rich in a water-insoluble protein called caseins, which promotes lower blood pressure, an excellent source of calcium, phosphorus, vitamin B12, and riboflavin. Plain whole milk yogurt (100 grams) provides 3.5 grams of protein.
Cottage Cheese (Paneer)
Paneer is one of the protein-rich food veg in India. These fresh, soft, white cubes are low in calories and loaded with several essential nutrients such as calcium, phosphorus, selenium, and B vitamins. Cottage cheese or Paneer (100 grams) provides 23 grams of protein.
Chickpeas are a popular legume variety. Chickpeas are high in protein and fiber. It’s a healthy high source of veg protein filling food that aids in lower appetite and reduces calorie intake. It is also a great source of phosphate, iron, calcium, zinc, magnesium, and vitamin K. One cup of cooked chickpeas contains 12 grams of protein.
Green peas are protein-rich veg food in India. It’s a plant-based source of protein that promotes feelings of fullness. The delicious green small round-shaped vegetable is also low in calories and contains several vitamins, minerals, and antioxidants. A cup of green peas provides 7.9 grams of protein.
Lentils are the cheap high protein foods in India. High in fiber, iron, potassium, magnesium, folate, copper, and various other nutrients. Hence, Lentils are a great vegan source to boost up nutrients.One cup of boiled lentils (198 grams) contains 18 grams of protein.
Peanuts are protein-rich food veg in India. Although it is high in fiber, healthy fats, and many other nutrients help weight loss and reduce the risk of heart disease. Raw peanuts of 100 grams provide 25.8 grams of protein.
Almonds are the popular protein-rich dry fruits in India, contain healthy monounsaturated fats, fiber, and various essential nutrients. In addition, almonds are rich in protein that makes your heart healthy. Almonds are also high in potassium, magnesium, and vitamin E. A 1-ounce (28-gram) of almonds contains 6 grams of protein.
Pumpkin seeds are tiny edible protein-rich seeds, packed with magnesium, zinc, and iron. In addition, a substantial quantity of healthy fats can improve heart health and protect against a certain type of cancer. An ounce of pumpkin seeds (28 grams) contains 9 grams of protein.
Chicken is one of the indian foods rich in protein . It is rich in vitamin B6, B12, niacin, phosphorus, and selenium. An excellent source of lean protein that aids in weight loss.One 3-ounce serving of chicken breast (85-gram) contains 24 grams of protein.
Lentils, peanuts, chickpeas and beans, almonds, milk, Paneer, and green peas are the best vegetarian food source rich in protein.
• Increases muscle mass and strength
• Reduces appetite and hunger levels
• Boosts metabolism
• Lowers blood pressure
• It helps maintain weight loss
• Improve bone strength
• Improves heart health
Red meat, chicken, fish of all types, shrimp, and turkey breast are popular non-vegan sources rich in protein.