Adding plenty of protein-rich foods to your diet is one of the most important steps to maintaining a healthy and fit body.
The body gets its protein needs from a variety of sources, including nuts such as almonds, meat, milk, fish, soybeans and eggs, as well as beans and legumes, according to The Indian Express.
“Protein primarily helps promote good health, in addition to building, repairing and maintaining muscle,” says integrated dietitian Neha Ranglani, showing that plant proteins are easier to digest and have fewer effects on cholesterol, blood pressure and diabetes than animal ones.
The most important and best four types were identified as follows:
1. Almonds
Experts say, “Almonds are one of the best options. They’re light, nutritious, and full of fiber, minerals, vitamin E and magnesium, along with plenty of protein.”
Eating almonds can help reduce the risk of heart disease.
The results of a study, published in the Journal of the American Heart Association, confirmed that eating a daily snack consisting of 42 grams of almonds, eaten of course as part of an overall healthy diet, reduces many risk factors for heart disease, while 30 grams It can help provide good benefits to patients with type 2 diabetes.
Almonds
2. Tofu
Vegetarian tofu, made from soy milk, contains phytoestrogens that can help reduce coronary heart disease risk factors.
It also contains iron, calcium and 12-20 grams of protein per 100 grams.
Vegetarian Tofu – iStock
3. Chia seeds
Chia seeds contain antioxidants, minerals, fiber, protein and omega-3 fatty acids.
Eating them can promote heart health, support bone strength and improve blood sugar control.
A cup of yogurt with chia seeds – iStock
4. Quinoa
Quinoa is a good source of a number of important nutrients, including folic acid, magnesium, zinc and iron.
They are also rich in fiber, protein, and nutrients that play an important role in feeling full.
Adding quinoa to the diet also helps promote maintenance of body weight, general health, and protection against certain diseases.
The best-case scenario for calories.
A plate of quinoa salad – iStock
The best choice
Experts advise placing the almond option at the top of the list because it achieves a balance and moderation between the health benefits and the number of calories by feeling full to the fact that it contains good levels of protein, which is not ideally available in “other options such as lentils, granola, cheese, chickpeas, peanut butter and meat.” Lean beef and canned tuna.
Experts also especially caution that you should consider the number of calories in any of the other options compared to the amount of protein you give the body.