Sources of Protein

We are often advised to include sufficient amounts of proteins in our diet everyday. People trying for weight loss, planning muscle building, pregnant women, growing children, etc. everyone is advised to have a high protein diet. You must be wondering why is it so? It is because there are numerous benefits associated with proteins. One of the most important functions of proteins is that it is essential for building and repairing tissues. Proteins are also commonly known as building blocks of body as they are required for building bones, tissues and muscles. As it has so many benefits, it is essential to consume adequate amounts of proteins everyday. So what are the good sources of proteins? The following are high protein diet foods that you need to consume. Let us take a look at it in detail.

Sources of Protein for Non-Vegetarians
If you take a look at the protein rich food list, you will find that foods obtained from animal sources are the best sources of protein. Eggs, milk and fish top the list of foods containing highest amounts of proteins. The following is the high protein food list:

• Eggs
• Milk
• Fish
• Chicken
• Sausages
• Bacon
• Ham
• Beef
• Meat Paste
• Pork Tenderloin
• Tuna
• Turkey

Sources of Protein for Vegetarians
It is a common misconception that vegans do not receive sufficient amounts of proteins as they are not found in vegetarian food. On the contrary there are several high protein fruits and vegetables that are good sources of proteins. The following are sources of protein for vegetarians:

• Asparagus
• Broccoli
• Beets
• Cabbages
• Cauliflower
• Celery
• Carrots
• Cucumbers
• Green beans
• Lettuce
• Mushrooms
• Onions
• Parsley
• Potatoes
• Spinach
• Sweet potatoes
• Tomatoes
• Avocado
• Apples
• Apricots
• Bananas
• Blueberries
• Cherries
• Grapefruit
• Peaches
• Pineapples
• Peanuts
• Raisins
• Walnuts

Protein Intake
Proteins are required in as little amounts as 0.8 grams per kilogram of body weight for adults. This protein requirement can be fulfilled by including foods that are rich sources of protein in the diet everyday. You can make protein rich meals by including any of the above mentioned foods in the diet. Macaroni, noodles, whole wheat spaghetti, tofu, rice, baked beans on toast, corn and beans, vegetable burgers, boiled eggs, milk, cheese, etc. are some of the foods that help in gaining sufficient amounts of proteins. You can also make use of protein rich recipes and plan your meals accordingly. If you are looking for sources of protein for babies, then note that breast milk is one of the best protein source for babies. Once the baby starts having solid food, you can include paste or rice, vegetables, beans, eggs and dairy, etc. for sufficient protein intake.

It should be noted that too less protein can lead to severe deficiency diseases and abnormalities in growth in children and adults. Therefore, it is essential to include good amounts of protein in the diet regularly. On the other hand, one should also note that too much protein is also bad for health as it can lead to kidney diseases and hence, along with protein, one should also include carbohydrates, fats and vitamins in the diet. There are also protein supplements available in the market; but these should be taken only under a doctor's supervision and after consultation. Instead of these supplements, you can rather go for homemade protein bars.

This was brief information on the sources of protein. Lastly, on a concluding note, one should remember that all the above mentioned foods are easily available and hence, it is easy to incorporate them in the diet. Therefore, one should have a protein rich diet and keep deficiency diseases at bay. Take care!