How to Add More Protein to Your Diet?

Choosing nutrient-rich foods can be a daunting task if you are unaware of the benefits of Food elements. The way your food is prepared and eaten play an important role in uplifting or degrading your health. If you really want to work on your food habits and optimize it, practice diet therapy.

In this post, we have discussed how to add a nutritional punch to your food pack with Naturopathy Diet.

Add More Protein to Your Diet

Naturopath’s recommend healthy eating, lifestyle changes, and other activities to keep you safe from unwanted disease and illnesses. Let’s Boost the level of Food Nutrients in the body with some of our best nutritional food products.

Protein powder

In the busy schedules of life, health-conscious people find protein powder as easy to consume and it helps them stay healthy.

Protein Powder is a macronutrient generated from animal or plant foods, including dairy, eggs, rice, or peas. Protein concentrates (60–80% protein), Protein isolates (90–95% protein), Protein hydrolysates are the three common forms.

Out of the three forms, Hydrolysates is known to raise insulin levels more than the other two, which can further increase your muscle growth following exercise.

Protein Powder is helpful for people suffering from any illness, older adults, and some vegetarians or vegans as it helps build and repair the body’s cells + tissue, helps boost the immune system, and hormone production.

On average, a person needs to consume 0.8 grams of protein per kilogram of body weight per day. The figures may change based on factors such as age, sex, health, and activity level. For active adults and athletes, it is recommended 1.2 to 2 grams per kilogram of body weight.

Protein powder is for those who fail to meet protein requirements through just-food. People find it handy and are one of the best and highest-efficiency ways to add more protein to your diet.

Some people stick to getting protein from a healthy diet plan, while some prefer protein powder as well. If this element works for you, have it.

Eggs

Eggs are a rich source of protein and vitamins. They carry in other nutrients as well, such as vitamin D (bone health and the immune system) as well as, choline (metabolism, liver function + brain development). They are a good source of protein element as they help you stay full for longer.

They provide all the nine essential amino acids that your body can’t make on its own. Also, the concentration of protein in an egg depends on the different sizes of eggs – Small egg (38 grams): 4.9 grams of protein, Medium egg (44 grams): 5.7 grams of protein, Large egg (50 grams): 6.5 grams of protein, Extra-large egg (56 grams): 7.3 grams of protein, Jumbo egg (63 grams): 8.2 grams of protein.

The yellow part at the center of the egg, also known as Egg Yolks contains around half the amount of protein and is good for the eyes.

Suggestion: Eat eggs cooked rather than raw.

Milk and Soy Milk

Milk is a nutrient-rich fluid that contains Calories, Protein, Fat, Calcium, Vitamin D, Riboflavin (B2), Vitamin B12, Potassium, Phosphorus, and Selenium. It is also a good source of vitamin A, magnesium, zinc, and thiamine (B1).

Casein and Whey protein are the two high-quality proteins that can be easily found in milk or milk products. Drinking milk is good for the body, boosts muscle repair in athletes, helps maintain strong and healthy bones, Prevent Weight Gain, and much more.

Soy milk is a plant-based alternative made from soybeans and has a mild flavor. It contains 7 g of proteins, omega-3 fatty acids, potassium, vitamins, and minerals, such as vitamin D and calcium. It is low in saturated fat and carries no lactose.

Soy protein can decrease cholesterol levels and help promote better heart health, cure skin issues, better hair growth, stronger bones, help recover all your lost energy post-workouts, releases the hormone serotonin to boost your mood. and helps with obesity.

Beans

Beans are plant-based protein, easy to prepare, and healthy. They contain good amounts of Protein, Fat, Carbs, Fiber, Iron, Calcium, Magnesium, Phosphorous, Potassium, Folate, zinc, copper, manganese, selenium, and vitamins B1, B6.

They are a good source of nutrients for weight loss, lower LDL (bad) cholesterol and promote heart health, help fight type 2 diabetes.

One can buy frozen, dry, or canned beans online.

Tofu

Tofu, made from condensed soy milk is rich in protein and contains amino acids, fats, carbs, and a wide variety of vitamins and minerals.

The more firm with less water content in the tofu means more calories and nutrients.

Tofu is a good source of an ingredient as it may reduce the risk of diabetes, reduce bone loss, influence better brain functioning, reduce wrinkles and improve skin elasticity, aid Weight loss, linked to a reduced risk of some cancers, reduce heart disease risk.

Conclusion

Oats, Cottage cheese, Greek yogurt, Broccoli, Lean beef, Tuna, Quinoa, Lentils, Pumpkin seeds, Fish, Brussels sprouts, Peanuts are among the healthiest grains easily available.

Having protein in your diet aid in your body’s metabolic processes. Studies also reveal that it keeps one full and satisfied, also decreases levels of the “hunger hormone”. Maintain a healthy lifestyle by adding more proteins to your diet.

For better guidance and advice on nutrition and diet plans, book our counselling sessions online.