There are three major macro-nutrients:
- Fat and oil
Protein is major building block in human body especially in muscle tissue. Protein makes 15% of human body. It is one of the essential nutrients. Building blocks of protein are basically amino acids. Amino acid is composed of sulphur, nitrogen, oxygen and carbon. Amino acids are further categorized into essential and non essential amino acid. Basically protein provides fuel to the body for proper functioning. Daily requirement of protein is 10 to 35% of total calories. One gram of protein provides 4 k cal.
Over all proteins perform several important functions in our body to keep us healthy and strong.
- Repair and building of muscle tissue
- Maintain Ph and fluid balance
- Transmit information between cells organs and tissues.
Apart from this there are several foods which are richest source of protein which helps in enzymatic activities, for healthy hair, in boosting immune system as antibodies.
You must choose food which is nutrient dense rather than energy dense. The foods rich in protein are:
Meat and its Products
Meat is efficient source of protein. 26 g of protein is present in meat per 100 g. usually animal protein is best source of protein for building and strengthening of muscles.
Chicken provides 24 g of protein per 100 g. It provides vast amount of essential protein and lowest amount of fat especially if we opt for skinless breast chicken piece.
The “chicken of sea” contains 26g to 32g per 100g. Other than protein it is the rich source of omega-3(Linoleic acid) and omega-6(Linolenic acid).
Other fish sources such as tuna, salmon are rich source of protein and usually fat free.
One boiled egg contains 6 g protein and 0.6 g carbs. It meets the daily requirement of protein. It provides nutrients along with calories-for-calories. It provides exact portion size of meal. You donot need much time to prepare it just boil it cool it and have a nutrient dense food.
The content of protein varies according to type of protein whether its parmesan, Edam, Swiss, chedder, mozrella. It provides protein content of 26g to 35g per 100g.
Greek yogurt provides twice the protein content than simple yogurt. It comes in 20 g and 10 g depending upon brand.
These are immune boosters and act as antioxidant. They contain seven gram protein in 30 gram. Basically they are taken as roasted in between meals.
Apart from these foods there are several other foods which are rich source of protein includes nuts, milk, fruits and vegetables as well.