The Benefits of Protein-Rich Foods

protein-rich food salmon is photographed

Photograph by Caroline Attwood on Pexels

There are various reasons why one should consider eating high-protein foods. Protein-rich foods have many benefits. Protein in your food consumption is necessary to maintain optimum health. These foods have essential vitamins and minerals that keep you healthy, can help you lose weight, build muscle mass, and strengthen you as you age.

What foods are high in protein?

One of the best protein-rich foods is the egg. Eggs house all nine essential amino acids and have a perfect score in the measure of protein quality.

Chicken, fish, turkey, and lean beef are among the most well-known sources of protein. Half of a chicken breast contains 26.7 grams of protein. Many people get their protein from fish such as tuna, salmon, and cod. A five-ounce tuna can houses 27 grams of protein. One salmon fillet contains 30.5 grams of protein, and a serving of cod fillet has 41 grams of protein. Eating turkey can extend beyond the holidays. This delectable poultry is a healthy addition to your eating regimen comprising 25.6 grams of protein in a three-ounce serving. Lean beef also provides a lot of protein, but you may want to limit your intake because professionals suggest eating too much red meat can lead to health problems.

Eating almonds is one of the best ways to receive protein in your diet. Occasionally, almonds are confused with nuts, but they are the seeds of fruits from an almond tree. Protein-rich foods almonds, cashews, and pistachios classify as drupes.  According to the Office of Science and Society, “Drupes are fruits that are fleshy on the outside and contain a shell covering a seed on the inside.”

Cottage cheese is a lesser-known food that is high in protein and pairs nicely with fruit for a healthy snack. One cup of cottage cheese contains 28 grams of protein. One seven-ounce container of Greek yogurt holds 19.9 grams of protein and is an additional healthy breakfast option.

Can protein-rich foods help you lose weight?

Studies have shown that consuming protein-rich food helps people lose weight and establishes good metabolic health.

Another great reason to eat protein-rich foods is their ability to make a person feel full and with less food. Replacing high-carbohydrate foods with high-protein foods can reduce your calorie intake, making you feel full and help you lose weight. Starting your day with one or two whole eggs, a serving of cottage cheese, or Greek yogurt can give you a satisfyingly full feeling, and you will be less likely to indulge in eating a quick unhealthy snack later in the day or evening.

Can protein-rich foods help you gain strength?

Your body’s muscles comprise 80% proteins, so eating protein-rich foods is vital to maintaining and building muscles. Research shows that eating foods with a lot of protein causes an increase in strength and muscle mass. If one regularly lifts weights, there is an amplification of strength and muscle mass.

Can protein-rich foods help with aging?

Eating protein-rich foods provides other fitness benefits, including speeding recovery after an injury or exercise. Muscle deterioration and loss of bone strength may occur as a person ages. Protein-rich foods can strengthen aging muscles and bones when you consume these foods regularly. If you combine this regimen with safe resistance training, then the benefits increase even though you are aging.

Researchers found that a diet high in protein helped elderly individuals preserve bone mass better over four years and significantly reduced the risk of osteoporosis and fractures.

Blood pressure levels can potentially decrease with a high-protein diet. Scientists studied 164 individuals and found participants consuming protein-rich foods had lower levels of blood pressure, LDL cholesterol, and triglycerides.

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About Joey Hinojosa

Joey Hinojosa graduated with a bachelor's degree in broadcast journalism and a master's degree in mass communications. He began working at Empower Brokerage in early 2022 and enjoys being creative in his writing, photography, videography, and other projects.

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