Protein is an important building block in the body. It is a component of every cell in your body. It is essential to build and repair tissues. The daily protein intake should be high for a human being, unlike fats and carbohydrates. A high protein diet is beneficial in many aspects like-

• Recovery of the muscles after workout
• Lean muscle building
• Helps in maintain a healthy weight
• Improves the ability to learn
• Reduces brain fog

And lots more….

Here is a list of top 10 protein rich food which you can incorporate into your diet.

• Eggs

Whole Eggs are among most important protein-rich food but egg whites (Albumen) are an almost pure protein with no fats. 1 large egg contains 6grams protein, with 78 calories.

• Peanuts

Peanut is high in protein, fiber, and magnesium which may also help you to lose weight. One ounce (28g) contains 7 grams protein, with 159 calories.

• Almonds

Almonds are a popular protein-rich nut with important nutrients including fiber, Vitamin E, manganese, and magnesium. It has 6 grams protein per 1 ounce (28g), with 161 calories.

• Chicken Breast

It is high in protein content and nutritious. Only this part of the chicken has pure protein with no fats. It tastes delicious to eat. 1 roasted chicken breast without chicken contains 53grams protein, with only 284 calories.

• Fish

Fish is delicious and tasty to eat and is nutritious. It has important nutrients and is high in omega-3 fatty acids which are essential for the brain. Protein content in different fishes varies. Salmon fish has 46% protein with 19 grams per 3 ounces (85g), with 175 calories.

• Milk

Milk is one of the sources high-quality protein. It is particularly high in calcium, phosphorus and Vitamin B2. 1 cup of whole milk contains 8 grams protein, with 149 calories.

• Lentils

Lentils or legumes are high in fiber, magnesium, potassium, iron, manganese and other nutrients. 1 cup of boiled lentils contains 18 grams protein, with 230 calories.

• Oats

Oats are among the most nutritive grains with healthy fibers, magnesium, manganese, VitaminB1. Half a cup of raw oats contains 13 grams protein, with 303 calories.

• Cottage Cheese

It is a type of cheese with low in fat and calories. It has calcium, phosphorus, selenium, Vitamin B12, Vitamin B2 and other nutrients. A cup of cottage cheese contains 27 grams protein, with 194 calories.

• Supplements (Whey protein)

Whey protein is a high-quality protein supplement taken mostly by the gymaholics for building muscle mass and also help in weight loss. It comes in various brands with 20-50 grams of protein per serving.