Benefits of Protein | 14 Foods rich in Protein

Benefits of Protein | 14 Foods rich in Protein

foods rich in protein
Proteins keep you healthy and fit.


Foods rich in protein– Hey people! Hoping that you all are fine, safe from both Covid and winters. This covid has done many things. But apart from the ruckus and chaos, it has made people considerate towards their health. People are more concerned about themselves. It’s like they are now believing the necessity to live a healthier life which includes a shift from the gym to yoga, eating healthier food, and so on. Foods that are rich in proteins, vitamins, etc.

 So, a few days back I saw this commercial, in which the child was asking his mother why is his height not increasing? To which the doctor in it suggested the parent to increase the amount of protein in his food. Although I know that you people are well aware of the benefits of protein and why it is necessary to include a good amount of protein in your diet. But still, I would like to share some of my thoughts on the same. Just in case I might add something to your existing knowledge. 

Hence the topic for today is “Proteins and Foods rich in proteins.”


Before beginning this section let me tell you while writing this article I am busy consuming proteins in the form of cereals. However, I won’t be discussing much on this, because this will be my other section 🙈. Now let’s come back to this section. 

Proteins are considered as one of the most important ingredients in a proper diet as proteins are the building blocks of the body. They provide growth factors to our muscles, cells, and tissues which keep them healthy and encourage them to function properly. Proteins help in accounting for the daily wear and tear of the muscles and speeds up the recovery process. 

Since it assists the human body with a speedy recovery, it’s considered a very important ingredient. However, apart from these, there are many other benefits of proteins which will definitely motivate you to increase its content in your diet. But do remember that the amount should not increase the limited range. Here is a list below which deals with the benefits of protein:

Benefits of Protein

1- Reduces appetite and hunger:

Among all the macronutrients that are present proteins are considered to be one of the most fillings. This nutrient tends to reduce the production of hunger hormones (ghrelins) and increases the production of YY, peptide which further makes us feel full. 

If you are reducing weight then you should replace carbs and fats with proteins. The weight that will be shed by this, will last longer. 

2- Improves heart health:

Many people deal with blood pressure issues. It’s all because of the chaos and tensions. The proteins help in lowering blood pressure levels. Which in turn reduces the risks of heart attacks and strokes. According to a review that conducted 40 controlled trials, a higher intake of proteins reduced blood pressure. Higher protein intake reduced systolic blood pressure by a reading of 1.76 mm of Hg, and diastolic blood pressure by a reading of 1.15 mm of Hg.

Also, in addition to this higher protein intake can reduce the amount of bad cholesterol in our body. 

3- Strong Immune system and Boosts Metabolism:

According to WHO people who have a stronger immune system do not fall prey to this COVID monster.And proteins help in strengthening the immune system. Do I need to say anything as to why you should increase its intake?

Our body tends to release antibodies to fight against the diseases. The antibiotics released are specific protein types and can detect foreign elements. Hence, proteins are necessary. As for the metabolism part, proteins can temporarily increase the body’s metabolism. According to the thermic effect of food, our body uses calories to digest and uses the nutrients in the food. Since it has a stronger thermic effect than fats and carbs, proteins will hence increase the body’s metabolism. 

4- Improved bone strength and Increases Muscle mass:

According to long-term studies, proteins can have major benefits for bone health. A higher amount of protein can maintain a body mass a lot better than other macronutrients. Proteins will also decrease the risk of osteoporosis and fractures.

Now, in case of muscle mass, I mentioned earlier that proteins are considered the building blocks of muscles. Consumption of an adequate amount of proteins can also help in maintaining muscle mass and also promotes its growth. 

5- Boosts energy levels and weight loss maintenance:

Proteins are known as a natural source of energy. The enzymes present in our body break down protein to yield amino acids which further helps in providing energy to synthesize glucose. Hence, the cells of our body get continuous and adequate amounts of glucose. 

Moreover, according to a study increasing the amount of this nutrient in our diet can help us in not only reduction of our weight, but also help in maintaining it. If we increase the amount of protein from 15% to 18% of your calories helped reduce weight regain by 50%. Hence, a permanent increase of protein in our diet can do wonders. 

6- Skincare and Cell and tissue recovery:

It is believed that protein provides strength to the tissues which suffer from constant wear and tear, like skin. Fibrous protein collagen, the one which provides the necessary strength to the skin cells is found in abundance in proteins. The amount of collagen present in our body helps in providing healthy, youthful, and wrinkle-free skin. 

As we know the cells and tissues in our body need to undergo a continuous renewal and recovery process to function properly. These cells and tissues begin to perish themselves after a couple of weeks. This is where the proteins come. They help in creating new replenished cells to replace the deceased ones. 

So these are some benefits of protein. They are not the whole but are enough to make you realize how important it is to increase the number of protein nutrients in one’s diet. Now let’s move to our other section which will be about foods rich in protein…


foods rich in protein

This section will be providing you the information regarding vegetarian foods rich in proteins. So, without explaining much I’d like to move to the list…

1- Chickpeas

Protein in chickpeas – 7.3 gm per 1/2 cup serving. Chickpeas are also known as channa are rich in protein and fiber. These are low in calories. We can consume them in three possible ways which might be, eat them up after boiling, toss them into a salad (after boiling), puree them into humus.

2- Kidney beans 

Protein in kidney beans – 7.5 gm per 1/2 cup serving. Kidney beans are also known as rajma are full of proteins, carbohydrates, and fiber. Although I don’t have to explain the ways it can be consumed because as we all know rajma is one of the favorite dishes of we Indians. However, you can also consume it in the form of a curry, as a topping in salads, in enchiladas, or in the form of spicy chili.

3- Milk 

Protein in milk – 8 gm per 1 cup of serving. I have never been a milk drinking child. However, I cannot deny the benefits it has. Milk is the only food that has a lot of benefits and nutrients stored in it. It is not only a rich source of protein but also rich in calcium. As for the benefits it ensures good bone health, strong teeth, a healthy immune system, and glowing skin. So don’t be a child or an adult running away from milk just consume it and let your body enjoy its benefits. 

4- Cottage cheese 

Protein in paneer – 14 gm per 1/2 cup of serving. Cottage cheese, also known as paneer. Cottage cheese is rich in proteins, calcium. It tends to keep us fuller for a long and helps burn more fat. As for the consumption part, you can consume it in many different ways. Like we can Add it to vegetable preparation, toss it into sauteed vegetables, or eat as it is. 

5- Lentils

Protein in lentils – 9 gm per 1/2 cup of serving. Lentils are also known as Dal. This was the food product that I mentioned earlier. The one that I was consuming while writing this article. As we know it has many types like arhar, moong, urad and so on. The one I was eating was moong. To us Indians, dal is a very important dish and is a part of almost every meal. Lentils are considered as an easy and inexpensive way which will help you people in increasing the amounts of proteins, nutrients, and fibers. 

6- Green peas

Protein in green peas – 7 gm per 1 cup serving

Green peas are considered as a food product that is rich in proteins and fiber. Many people have a confusion that in the frozen form there might be the absence of nutrients. But this is not so. Nutrients and fiber are present in green peas even in their frozen form. So go grab a bag of green peas and try to consume it with your meals. 

7- Nuts

Nuts are considered as a storehouse of proteins. A vegetarian plan rich in proteins is empty without including nuts in it. Specifically, cashews and almonds are an excellent source of protein. Nuts also contain a good amount of dietary fiber and VitaminE. 

8- Oats

Again just like green peas oats are rich in proteins and not only proteins but are a powerhouse of soluble fiber. These are clinically proven as effective in reducing the risk of heart disease and helps in lowering the cholesterol level. According to my vague measurements, a cup of oats can provide you around 6g of proteins. 

9- Seeds

Seeds like pumpkin seeds, sunflower seeds, chia seeds, hemp seeds, flax seeds are full of proteins. Make sure you do include one of these in your diets because around ¼ of cups of seeds can provide you 9gm of proteins. These seeds also contain fatty acid omega-3 which is good for our immunity and also for our heart and liver. 



This section deals with non-vegetarian food products that are rich in proteins. Here below is the list of non-veg foods rich in protein.

1- Chicken 

Though I ain’t a chicken eating person but the ones who are told me that boneless and skinless chicken breast is one of the best sources of protein. The chicken breast provides you around 31 grams of proteins per 100 grams. Apart from chicken breasts, you can also go for the liver which contains around 24 gms of proteins. 

2- Egg whites 

These are also known as superfoods because they have a very high content of protein. They are preferred over egg yolk because they do not have cholesterol and have a good amount of minerals like potassium and sodium. Egg whites have a protein content of around 11gms. As for their consumption part. They can be consumed boiled, scrambled, and souffle.

3- Salmon 

Salmon is also known as rawas. It occurs in the coastal waters of Maharashtra because it is a seawater fish. As a result, it is rich in nutrients. One of them is protein. Hence this food item got its place in this section. The amount of protein present in salmon is 23 gms. As for its consumption, it can be baked or seasoned with spices. 

4. Tuna

Tuna is also known as chura. It is again a seafood and is packed with nutrients. Tuna contains 23.8 gm of protein. It contains fatty acid omega-3 which as I mentioned above helps in weight loss, provides a healthy immune system, ensures a healthy heart. 

5. Prawns

I still remember during my college days there was a friend of mine who was so into prawns. I being a vegetarian used to feel indifferent whenever she used to talk about prawns. However today here I am still not liking the prawns but sooner or later understood how a good storehouse of proteins they are. Along with this they also contain zinc, magnesium, and phosphorus. 

Concluding about foods rich in protein, I would like to say, for a healthy immune system our body needs all types of nutrients. Hence, try to eat these foods rich in protein and also meals that are rich in nutrients, vitamins, omega-3 fatty acids. It will not work on strengthening your immune system but will do wonders to your whole body. 

Moreover, the comment section is always open for you people to add in our existing knowledge of foods rich in protein by discussing your piece of information. Until then be safe.    


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