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Proteins are highly complex substances found in all living organisms. They play a crucial role in essential chemical processes for life. Chemists recognized their importance in the early 19th century. Diet with proper protein content is essential for human well being. Let’s dive into the fascinating world of protein and Learn facts about protein with our balanced diet protein sources guide. 1
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Proteins are essential macromolecules composed of amino acids. They serve as the building blocks for tissues, enzymes, hormones, and antibodies in our bodies. Proteins have diverse roles, including muscle repair and growth, immune system function, transportation of molecules.1
Skinless chicken breast is a popular protein that's easy to cook and versatile in many dishes. You can grill, bake, or stir-fry it for a healthy meal. It's great in sandwiches, salads, and wraps, making it a kid-friendly favourite. 2
Spinach is rich in vitamins and provides some protein, which is great for salads or smoothies. It can be eaten raw or cooked and is a versatile ingredient for many dishes. Spinach is also high in iron, which helps keep your blood healthy. 3
Pumpkin seeds are crunchy snacks that are rich in protein and other nutrients. They can be eaten raw, roasted, or added to trail mix. Pumpkin seeds are also a good source of magnesium, which helps with muscle function.
Complete proteins contain all essential amino acids (e.g., found in animal products), while incomplete proteins lack some amino acids (e.g., in plant-based sources). Combining different plant-based proteins can create a complete profile.4
The recommended daily protein intake varies based on factors like age, activity level, and health. On average, adults need about 0.8 grams of protein per kilogram of body weight. 5
Eggs are a complete protein source, containing all the essential amino acids your body needs. Whether scrambled, boiled, or made into an omelette, eggs are a versatile and tasty option for any meal. 6
Greek yoghurt is creamy, delicious, and protein-packed, making it a perfect snack or breakfast option. You can add fruits, honey, or granola for extra flavour. It also contains probiotics, which are good for your digestive health. 7
Black beans, kidney beans, and chickpeas are excellent plant-based protein sources. They are versatile and can be used in soups, stews, salads, and even made into burgers. Beans are also high in fibre, which helps with digestion.
Cottage cheese is a low-fat dairy product rich in protein, great for a snack or as part of a meal. You can enjoy it with fruits, on toast, or mixed into salads. It's a filling and nutritious option to keep you energized.8
Shrimp are small but mighty, packed with lean protein and perfect for seafood dishes. They are delicious when grilled, boiled, or added to pasta and salads. Shrimp are also low in calories and high in nutrients like selenium and vitamin B12.9
Edamame, or young soybeans, are a fun snack and a great source of lean protein. They are tasty when steamed and lightly salted. Edamame is also rich in vitamins and minerals, including folate and vitamin K. 10
Tofu is made from soybeans and is a versatile plant-based protein that can be used in many dishes. It absorbs flavours well, making it perfect for stir-fries, soups, and desserts. Tofu is also a good source of calcium and iron. 11
Lentils are tiny but powerful, providing protein and fibre in soups and stews. They come in various colours, including green, brown, and red, each with a slightly different flavour. Lentils are also quick and easy to cook.
Quinoa is a complete protein grain, making it a great meal addition. It cooks quickly and can be used in salads or as a side dish. Quinoa is also gluten-free and high in fibre, making it a healthy choice. 12
Nuts like almonds and walnuts are tasty, lean protein sources and healthy fats. They are perfect for snacking, adding to yoghurt, or sprinkling on salads. Nuts are also rich in antioxidants and can help boost your brain power. 13
Peanut butter is a delicious spread that's also a good source of protein. It's great on toast, with apples, or in a sandwich. Peanut butter also provides healthy fats that are important for brain development. 14
Broccoli is a green veggie and a source of plant-based protein. It's delicious when steamed, roasted, or added to stir-fries. Broccoli is also high in vitamins C and K, fibre, and antioxidants.
Hummus, made from chickpeas, is a creamy and protein-rich dip for veggies or pita bread. It's flavorful and can be used as a spread in sandwiches. Hummus is also high in fibre and healthy fats, making it nutritious.15
Green peas are a surprising source of protein and taste great in soups and salads. They are sweet and can be enjoyed fresh, frozen, or canned. Green peas also provide vitamins A, C, and K and fibre. 16
