Top 10 protein rich foods

Protein is the food which constructs the major part of our body. Proteins are large biomolecules, or macromolecules, consisting of one or more long chains of amino acid residues. Proteins perform a vast array of functions within organisms, including catalysing metabolic reactions, DNA replication,  responding to stimuli, and transporting molecules from one location to another. Proteins differ from one another primarily in their sequence of amino acids, which is dictated by the nucleotide sequence of their genes, and which usually results in protein folding into a specific three-dimensional structure that determines its activity.

In this article i am suggesting readers of this blog the food which are enriched with proteins. So that the one who has week muscles can fully take advantage of his nutrition and make his diet balance in order to make organs function well. Top 10 protein rich foods are as under.

01. Eggs:

Anatomy of an Egg

Whole eggs are among the healthiest and most nutritious foods on the planet. Eggs is a complete cell and it has all types of vitamins, proteins and starch. Egg has generally many layers. The outer most layer of Egg is hard shell and made of Calcium Carbonate Crystal, which is meant to protect the egg. Beneath the Shell there are two thin membranes. These two transparent protein membranes provide efficient defense against bacterial invasion. If you give these layers a tug, you’ll find they’re surprisingly strong. They’re made partly of keratin, a protein that’s also in human hair and nail. Beneath these two membranes there is a thick layer of white material, which is called egg white or Albumen. This is used as food. Albumen is composed of water and 40 different types of Proteins. Actually Albumen is used as food by the offspring which germinates from Egg Yolk.

The inner core of egg, which is yellow in color is called Egg Yolk. The yolk contains less water and more protein than the white, some fat, and most of the vitamins and minerals of the egg. These include iron, vitamin A, vitamin D, phosphorus, calcium, thiamine, and riboflavin. The yolk is also a source of lecithin, an effective emulsifier. Yolk color ranges from just a hint of yellow to a magnificent deep orange, according to the feed and breed of the hen. This part of egg is used widely by body builders and gym stars.

2. Almonds: Image result for almonds nutrition

The almond is a species of tree native to the Middle East, the Indian subcontinent and North Africa. “Almond” is also the name of the edible and widely cultivated seed of this tree. Almonds are among the lowest-calorie nuts. Per one-ounce serving, almonds are tied with cashews and pistachios at 160 calories. They also have more calcium than any other nut, plus nearly 9 grams of heart-healthy mono-unsaturated fats, 6 grams of protein, and 3.5 grams of fiber per ounce. Almond are categorized as second in containing protein.

03. Chicken Breast:

Image result for chicken breast

Chicken breast is enriched with protein than any other part of chicken. As most of the meat is made up of muscles made up of protein, these muscles are highly protein containing. There is 26 gm protein in 100 gm of meat. More over meat of other animals also contain a good quantity of protein, such as beef, mutton etc. Meat has always been considered as a good source of protein and meat plays a pivotal role in construction of muscles and muscular tissues. The growth and development of muscular tissues make life longer and strengthen the body. Most of the body builders use large quantity of meat for enlarging their muscles.

04. Oat:

Image result for oats

Oat is Cereal Grain. Rye is a grass grown extensively as a grain, a cover crop and a forage crop. It is a member of the wheat tribe and is closely related to barley and wheat. Oat is highly enriched with protein and is used for growing the body and weak muscles. (1/2 cup) of cooked steel-cut oats has 150 calories, 5 g protein, 27 g carbs, 2 g fat and 4 g fiber. One serving (1 cup) of cooked rolled oats has an extra gram of fat.One packet of plain instant oats has 100 calories, 4 g protein, 19 g carbs, 2 g fat and 3 g fiber.

05. Cottage Cheese:

Image result for Cottage Cheese

Cottage cheese is a low-calorie cheese with a mild flavor. Its popularity has grown in the last few decades, and it’s often recommended as part of a healthy diet. Cottage cheese doesn’t only offer a lot of protein — it’s also packed with essential nutrients. For these reasons, it’s widely used by athletes and in weight loss plans.

Cottage cheese is soft, white and creamy. It’s considered a fresh cheese, so it does not undergo an aging or ripening process to develop flavor. As a result, it has a very mild flavor compared to aged cheeses. Cottage cheese is made from the curds of pasteurized cow’s milk and can be made with various levels of milk fat, such as non-fat, reduced-fat or regular. It’s also offered in different curd sizes, usually small, medium or large. Moreover, it’s available in creamed, whipped, lactose-free, reduced sodium or sodium-free varieties.

06. Greek Yogurt:

Image result for Greek Yogurt

Strained yogurt, Greek yogurt, yogurt cheese, or labneh, is yogurt that has been strained to remove its whey, resulting in a thicker consistency than unstrained yogurt, while preserving yogurt’s distinctive, sour taste. This type of Yogurt is also highly enriched with proteins of several types.

Greek, or strained, yogurt isn’t just a fad. This dairy product, which is different from regular, sweeter yogurt, has quadrupled in production from 2008 to 2013. Greek yogurt makers add an extra step to their process so that excess water, lactose, and minerals drain out. What’s left is a creamy, rich yogurt with less sugar, more carbs, and a tart taste. The acidity also makes it easier for your body to absorb other nutrients.

Plain Greek yogurt is a nutrient-packed snack that has many health benefits. Read on to discover the benefits of adding Greek yogurt to your diet.

07. Milk:

Image result for Milk

Milk is a white liquid produced by the mammary glands of mammals. It is the primary source of nutrition for infant mammals before they are able to digest other types of food. Milk of Sheep and Buffellow has large quantity of proteins as compared to the milk of a cow and goat. There is 3.4 gm of protein in 100 gm of milk. Milk is well digested if added with water and made thin than the thick milk. Milk is said to be a perfect diet. It contains all of the necessary vitamins, proteins, fat, carbohydrates. This why milk is suggested by dietitians in all cases.

08. Broccoli:

Image result for Broccoli

Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable. And it is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium. Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer. Calorie for calorie, it is high in protein compared to most vegetables.

Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories. More over it has 34 calories in 100 gm.

09. Lean Beef:

Image result for lean beef

Beef is the culinary name for meat from cattle, particularly skeletal muscle. Humans have been eating beef since prehistoric times. Beef is a source of high-quality protein and essential nutrients. Lean beef is very high in protein, and also tastes delicious. It is loaded with highly bioavailable iron, vitamin B12 and numerous other nutrients.

Protein content: 53% of calories. One 3 ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories. If you’re on a low-carb diet, feel free to eat fatty cuts of beef instead of lean beef.

10. Tuna

Image result for tuna fish


A tuna is a saltwater fish that belongs to the tribe Thunnini, a sub-grouping of the mackerel family – which together with the tunas, also includes the bonitos, mackerels, and Spanish mackerels. It is low in both fat and calories, so what we’re left with is mostly just protein. Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fatty acids. It contains 94% of calories, in tuna canned in water. A cup (154) contains 39 grams of protein, with only 179 calories.

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