What are High Protein Foods?

Our body, skin, muscles, hair and internal organs are all made up of proteins. They are crucial for almost every biochemical process, including metabolism. The enzymes that catalyze the biochemical reactions taking place within cells, are actually a type of protein. They also take part in DNA replication, repair and transcription. As hemoglobin, proteins transport oxygen to every part of the body, while as antibodies they protect from the harmful foreign elements, like bacteria, fungus and other microorganisms.

So, proteins are crucial for the smooth operation of several vital biological processes, and our daily diet should include enough of them. Our body requires almost 22 amino acids, which are the building blocks of proteins. Out of these 22 amino acids, eight are known as essential amino acids. These eight essential amino acids cannot be synthesized by our body, and therefore we have to get them from foods and supplements.

Protein Rich Foods

Meat, fish, egg, dairy products are the foods with high protein content. Apart from them, vegetables and fruits also contain a sufficient amount of proteins.

Grains and Cereals
Grains and cereals are the staple foods for their high carbohydrate and protein content. They are the main source of energy for human beings. Along with proteins and carbohydrates, they also contain several minerals, vitamins and fats.

• Wheat
• Brown rice
• White rice
• Buckwheat
• Corn
• Oatmeal

Meat and Fish
Meat and fish are animal proteins and hence they can provide the complete range of essential amino acids to us. The most important sources of protein are

• Chicken broilers and fryers
• Chicken breast and skin
• Lamb shoulder, arm and leg, separable lean only
• Pork shoulder, arm, center rib and loin, separable lean only
• Beef, chuck, blade roast, separable lean only
• Organ meat, liver, kidney and heart
• Salmon
• Mackerel
• Swordfish
• Tuna
• Crustaceans, like shrimp and crabs
• Sardines
• Haddock
• Rockfish
• Cod fillets

Eggs and Dairy Products
Eggs and dairy products are also rich in proteins, in addition to fats. For vegetarians, who cannot consume meat and fish, milk and dairy products can serve as an important source of protein. The protein rich foods of this category are

• Milk
• Cheese
• Cottage cheese
• Mozzarella cheese
• Cheddar
• Parmesan cheese
• Yogurt
• Cheese sauce
• Ricotta cheese
• Eggs
• Egg whites

Beans
Another important source of proteins are beans and the products manufactured from them. They are as follows

• Beans, mature seeds
• Split peas
• Pinto beans, mature seeds
• Lima beans
• Soy beans
• Kidney beans, red, matured seeds
• Black beans
• Lentils
• Mung beans, sprouted
• Tofu
• Soy Milk

Seeds and Nuts
Most of us may not be aware of the fact, that nuts and seeds are a power pack of proteins and dietary fiber. They also contain a significant amount of vitamins, like vitamin A and E.

• Peanuts
• Almonds
• Cashew nuts
• Walnuts
• Hazelnuts
• Pecans
• Pistachios
• Brazil nuts
• Flaxseed
• Sunflower seeds
• Pumpkin seeds

Vegetables
Vegetables are rich sources of proteins and many other important minerals, vitamins and fiber as well. The important vegetables that can provide a high level of protein are

• Cabbage
• Cauliflower
• Broccoli
• Beets
• Carrots
• Tomatoes
• Mushrooms
• Asparagus
• Potatoes
• Sweet Potatoes
• Cucumber
• Celery
• Lettuce
• Spinach
• Pumpkin
• Onions

Fruits
A balanced diet can never be complete without fruits, which are the most important sources of antioxidants and several crucial vitamins. But they can also provide us with proteins and amino acids. The fruits that contain a significant level of proteins are

• Avocados
• Dates
• Apricots
• Coconut
• Papaya
• Watermelon

Though it may not be possible to include all the foods that have been mentioned in this article in the daily diet, even a few inclusions from each group would provide you one of the most crucial nutrient for a healthy and balanced diet.