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Top foods enriched with protein and can be included to your diet to stay healthy

No matter your diet plan, protein is a macronutrient necessary for building muscles in the body. The main idea that comes to people when they hear about protein is big muscle which is what protein is all about. Chemically protein is made of amino acids and when broken down, it will fuel the muscle mass making it grow. 

You may not want all the big arms and legs muscles but you need to be getting enough of it to keep you healthy. So even if you are on a diet, you can always add some rich protein which you can include in your diet to stay healthy.



1. Beans 

Beans is a protein-rich food that you can definitely add to your diet, by eating beans it will be easier for you to reach your daily recommended protein amount without having to consume meat. You can add black-eyed peas, cannellini beans, garbanzo beans, and lentils to your salad. You can also blend into hummus or stir in soups. You can add up to 15 grams per cup depending on the variety you consume. 


2. Quinoa

This is another rich protein food recommended for you to consume as a means to get in more protein. This ancient grain is low in fat and also gluten-free which makes it healthy for consumption. You can get at least 8 grams of protein with every cook using this grain, this makes it an ideal dish to add the side of your everyday meal.



3. Swiss Cheese


Just a slice of Swiss cheese contains about 7.5 grams of protein, that is about 15% of your daily protein requirement. The swiss cheese is also a good nutrient provider which can benefit the eyes, the immune system, and bones. To add the Swiss cheese to your diet you can simply add a slice to your sandwich or add to your soup. 


4. Egg Whites

The egg is a very common food which we can find, we can also get a good amount of protein from it, particularly egg whites. Egg whites are very low in cholesterol and fat making it a perfect food to add to your diet. A cup of egg white will provide about 26 grams of protein, it will also provide energy after consumption with a valuable amount of amino acids. You can make it an additional ingredient when making a salad.



5. Soy Milk


This is a great source of energy and should be included in your diet. A cup of soy milk contains 8 grams of protein which is 16% of your required protein daily intake. As much as it is a good source of protein, it can also reduce the risk of osteoporosis. You can drink it daily or add to your cereal for a better taste. 


6. Sardines

This seafood contains proteins that can be added to your daily diet, one small sardine contains about 3 grams of protein and it can also reduce the risk of cardiovascular disease and inflammation. You can simply add this seafood to your salad before consuming.


7. Peanut Butter

Peanut butter is a great protein-rich food to consume, it contains about 7.7 grams of protein. You can add peanut butter to your daily protein smoothies and shakes before consuming them. It can also be added to your bowl of fruits which you like consuming, it will give it a more delicious taste. Peanut butter won't only add your protein but will also help in reducing the risk of getting type two diabetes. 


A high protein intake helps you to stay fit and healthy, also it helps you with weight loss. Intake approx 50g of protein per day in your diet, and you will notice the changes in your body. You will be younger than before, healthy and fit than others. So include that above mentioned food in your diet and feel the change.

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