Protein serves as a material for building cells, tissues, the formation of enzymes, and other substances. Regular consumption of High Protein Foods allows you to maintain health and longevity for a long time. This is important not only for athletes.
Moreover, if you have a protein deficiency, you will notice weakness and irritability. But what causes Protein deficiency in the body and which foods can help the body restore the protein-level?
In this article, we will address these questions.
Protein Deficiency Symptoms
There can be multiple symptoms of protein deficiency in the body:
- Malnutrition: If a person does not eat protein-rich foods or eat them in lesser quantity, he/she can become deficient in this nutrient.
- Vegan Diet: Eating only veggies and excluding them is another reason for protein deficiency.
- Drug Abuse: Using drugs such as cocaine abuse or excessive alcoholism does not allow nutrients like protein to get absorbed in the body, which leads to their deficiency.
- Liver Diseases: If your liver is dysfunctional, then it will not process the protein properly. In liver problems like cirrhosis, there are high chances of a lack of several essential nutrients.
Protein Rich Foods To Include In Your Diet
You have to include the following foods in your diet for getting enough protein for the body.
Eggs contain up to 33% protein. Experts believe that the use of this product in food reduces the risk of heart and vascular diseases. Moreover, it promotes eye health and has a beneficial effect on the liver and brain. The healthier the liver, the better processing of protein will be. You can use eggs to prepare your favorite dishes like an omelet, pies, custard, and egg sauce
2. Chicken Breast
Chicken breast is the leader among other types of meat in terms of percentage of proteins and fats. It contains 75% protein. It is an ideal product for those who want to increase their muscle mass. You can cook a lot of healthy and tasty dishes from the chicken breast:
- Marinate, put in the refrigerator overnight, and cook your favorite dish the next day.
- You can roll this chicken in breadcrumbs and fry
- Bake in the oven with garlic and herbs
Depending on your taste, choose any method to cook chicken breast.
This nut contains up to 21 grams of protein per 100 grams of product, about 15%. Almonds are extremely useful for visual impairments, ulcers, and anemia. If you like baking, you can add almonds to your cookies and even cakes. Or you can just eat a handful of almonds whenever you want in the day.
Oats are very useful and high in protein. They help to normalize weight and lower blood sugar levels. The protein content in oats is about 14%. Oats are used in making a drink with milk (the ingredients are oats, milk, water, and honey), which perfectly helps to restore strength.
You can eat them with cereals, yogurts, or even dry fruits to increase immunity. These ingredients will also enhance the taste of the food.
The protein content of broccoli is 33%. Asparagus cabbage and this is what another name for this product sounds like. It has long been famous for its beneficial properties. It helps to normalize weight and is also a good preventive against cancer. You can use broccoli to make many healthy and nutritious dishes.
You can fry it in a pan, bake it with cheese in the oven, stew in sour cream sauce, or even make a broccoli casserole with milk, cream, and cheese. If you are a fan of veggies, then you should definitely include broccoli in your diet.
6. Lean beef
This meat contains about 53% protein. Beef is superior in nutritional value to lamb and pork. You can prepare multiple dishes from lean beef. This includes soup with lentils and tomatoes, meat salad with vegetables – all these dishes contain beef. Whatever method you choose, just make sure you include beef in your diet.
This type of fish has protein content close to a record: 84%! Tuna is classified as a dietary product, as it is high in fat and low in carbohydrates. Fatty acids Omega-3 and Omega-6 lower cholesterol levels in human blood.
In restaurants, they cook tuna in the form of rolls. Also, fish can be stewed with vegetables in foil, used for filling in casseroles, and for making cutlets. You can cook the tastiest foods with tuna.
Shrimp contains about 97% protein. This marine product supports the thyroid gland and also helps you lose weight without feeling hungry. The shrimps are baked in the oven in a dish greased with olive oil, with a sauce of lemon juice, garlic, and parsley.
You can use shrimps to make a salad, along with eggs, fresh cucumber, and hard cheese. Surely there will be those who will like pasta with shrimps in a creamy garlic sauce (spaghetti in a sauce made of cream, onions, garlic, and parsley).
This variety of nuts increases the threshold of auditory sensitivity and normalizes hormonal balance in the body. It also improves the functioning of the immune system and tones the nerves. It contains approximately 18% protein. Nuts are used for making sauces, pasta, and added to pure protein desserts. If you are not allergic to it, start eating peanuts from today.
10. Whey Protein
This product has extremely one of the High Protein Foods – about 90%. Many athletes use this protein to build muscle mass and reduce fatigue after exercise. Mostly it is present in dairy products.
You can use whey protein to prepare smoothies (mixing with a blender with almond milk, peanut butter, raspberry jam, and ice). Or you can also make pancakes (mixing protein with egg whites, almond oil, syrup, and water).
Protein is one of the most important nutrients that our body requires. In case of its deficiency, a person may have to face many health problems. However, by eating protein-rich foods, a person can get enough of it for the body.
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