There are many reasons why one should add a lot of Protein-rich foods for their diet. Proteins are understood to help build and support cells, build immunity and are useful in hormone synthesis. Once the proteins are consumed, they are broken down into amino acids, which are further used for the metabolic processes of the body.
According to Neha Ranglani, holistic nutritionist and health coach, apart from promoting good health, protein It also helps build, repair and maintain muscle. Protein comes from a variety of sources – such as nuts almondsMeat, milk, fish, soybeans and eggs, as well as beans and legumes.
Unfortunately, many people are confused about what kinds of foods to add to their diet, in order to meet their needs Daily protein requirements. Ranglani says plant proteins are easy to digest and have fewer effects cholesterolAnd the blood pressure And the diabetic Compared to animal proteins.
“Almonds are one of the best options. They’re light, nutritious, and full of fiber, minerals, vitamin E, and magnesium, along with plenty of protein,” say the experts. It lists four such healthy ones Plant-based protein options; Read on.
1. Almonds: They are a rich source of protein, and can help reduce the risk of heart disease. Almonds can be eaten raw and soaked and can also be added to salad bowls. It’s an easy and safe option for on-the-go protein. A study published in the Journal of the American Heart Association found that a daily snack consisting of 42 grams of almonds — eaten as part of an overall healthy diet — improved several heart disease risk factors, while 30 grams/23 almonds may improve type 2 heart disease. Second. Factors.
2. Tofu: Like other foods containing soy, tofu contains phytoestrogens that may help reduce coronary heart disease factors. Contains iron, calcium, and 12-20 grams of protein per 3.5 ounces (100 grams). While tofu does not have a great taste on its own, it easily absorbs the flavor of the ingredients with which it is prepared.
3. Chia seeds: chia seeds Known for its health benefits. The antioxidants, minerals, fiber, protein, and omega-3 fatty acids found in chia seeds may promote heart health, support bone strength, and improve blood sugar management. The light, nutty flavor of chia seeds makes them easy to add to foods and drinks. It is often sprinkled on cereals, sauces, vegetables, rice dishes, or yogurt, or mixed into drinks and baked goods. It can also be mixed with water and made into a gel.
4- Quinoa: Quinoa is a grain crop and is a good source of a number of important nutrients, including folic acid, magnesium, zinc and iron. They are also rich in fiber and protein, nutrients that play an important role in helping you feel full. adding quinoa The diet may help promote maintenance of body weight, overall health, protect against certain diseases, and improve overall mortality.
“There are also other options like lentils, granola, cheese, chickpeas, peanut butter, edamame, lean beef, canned tuna, etc. Adding protein to your diet should be done with caution when you are specific about your calories. In A calorie-specific scenario, almonds tend to do justice to your health and calorie scale by reducing hunger and adding a lot to your protein intake.”
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