Top Ten protein rich sources.. #1: Fish - With new researching showing that the omega 3 fatty acids which fish contain have tremendous health benefits, fish is becoming a popular protein source. Not only will it give your body the essential fatty acids it needs to lower inflammation and fight high cholesterol, it is the leanest meat containing protein on the list of top 10 protein rich food sources. Cold water fish have the greatest concentration of healthy oils, and wild caught is best. With Tuna weighing in at 30% protein, it has the most protein ounce for ounce of any fish you can consume. One word of caution, experts suggest limiting fish to 2-3 servings per week, because of their high mercury content. #2: Poultry – In this category are chicken and turkey, and the best way to eat them is without the skin. This avoids the unhealthy saturated fats that are found in the skin, and there are plenty of great ways to enhance the flavor without including it. If you are trying to avoid saturated fats, then stay away from the dark meat portions of these birds. The white meat of both chicken and turkey are one of the best sources of complete protein which you can find. #3: Red Meat – Third on the list of the top 10 protein rich food sources is beef. Pound for pound it packs a protein punch. However, it doesn’t have all the other health benefits found in both fish and fowl. Red meat is high in saturated fat, so you will want to limit your intake during the week. It is best to cook as a treat, or opt for the leanest cuts you can find. #4: Milk – This is the first food on the list that isn’t meat, making it a good source for those on a vegetarian diet. You will get whole protein from milk, and when you select skim at the market, you won’t be adding any fat as well. #5: Yogurt – This milk derived food is extra protein dense, so if you like the taste it is an excellent protein food source. Pick out Greek yogurt to get a double dose of protein in every spoonful. #6: Eggs - No list of the top 10 protein rich food sources would be complete without mentioning eggs. These are an excellent protein source that you can eat in the morning, helping you get a head start on your protein consumption for the day. #7: Cheese – Also derived from milk, cheese is an excellent source of protein, and tastes great too. If you are watching your fat intake, the best cheese is low-fat partial skim mozzarella. #8: Beans – Beans are the first vegetables to grace the list of top 10 protein rich food sources. These vegetables are both rich in protein and in fiber, meaning they are great if you’re trying to lose weight. The fiber content helps to make you feel full, and can keep you regular too. Because they are plant based, they are an incomplete protein, but become a complete source when you eat them together with the next item on the list. #9: Corn – Beans and corn is a classic food combination, and there is a simple reason for this. It is a cheap and healthy way to get a complete protein source without the animal products. If you favor a vegetarian approach, then these foods will be a staple for you. #10: Nuts and seeds – The third food on the list of top 10 protein rich food sources which is incomplete in its protein, nuts are still a worthwhile addition to your diet. Boasting plenty of protein, a handful of nuts every day can also massively lower your risk of heart attack, so they are worth your time. There you have the top 10 protein rich food sources that you can add to your diet to ensure you get the protein your body needs. Pick out a few from the list each day, and your body will thank you every time you sit down to a meal!
Posted on: Tue, 13 Aug 2013 06:32:59 +0000
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