The Best Kinds of Protein | Discover Health and Fitness

Proteins perform many functions for your body. They supply energy, build and repair body tissue and regulate metabolism. Different types of food contain proteins, which are composed of amino acids. While meat proteins may be easy to include in a diet, nonmeat proteins are far healthier. The average man trying to lose weight needs to consume about 90 grams of protein daily. The average woman needs to consume about 60 to 70 grams of protein to lose weight and prevent loss of muscle mass. For building lean muscle mass, you should eat 1 gram per pound of body weight.

Grains

Some of the healthiest proteins are found in grains, including brown rice, quinoa, bulgur and whole-wheat spaghetti. A one-cup serving of these grains contains between 5 grams and 8 grams of protein. One slice of whole-wheat bread contains 3 grams of protein; one cup of oatmeal adds 5 grams of protein to your breakfast. These grains are all high in protein, under 200 calories per serving and high in fiber to promote digestive health.

Beans and Legumes

Beans are possibly the easiest way to increase your protein supply without resorting to animal proteins. One cup of soybeans contains 28 grams of protein, with tofu in a second place with 1/2 cup supplying 20 grams. Lentils, black beans and kidney beans all supply between 18 and 13 grams of protein per one-cup serving. Chickpeas, baked beans and lima beans all supply 10 grams of protein per one-cup serving. Bean and legume proteins are higher than grain proteins in calories, but still come in at less than 300 calories per serving. They are high in carbohydrates and protein, which provide the body energy for more exercise and activity.

Nuts and Seeds

Nuts and seeds are healthful sources of protein for the body, with pumpkin seeds leading at more than 19 grams per 1/4-cup servings. Peanuts, flaxseeds and almonds are all sources of between 8 and 9 grams of protein per 1/4-cup serving. Sunflower seeds, cashews and pecans supply between 3 and 6 grams of protein per 1/4-cup serving. Nuts and seed are low in calories and under 200 calories per serving. Exercise caution care when purchasing nuts with added salt, which increases the sodium content and causes bloating and distention.

Fruits and Vegetables

Fruit and vegetable proteins supply nutrients such as vitamins A, B, B12, D, E, iron and other minerals essential to the body. Corn, potatoes and spinach top the list of high protein vegetables with more than 5 grams of protein per serving. Peas, artichoke, avocado and leafy greens supply between 3 and 4 grams of protein per serving. Asparagus, broccoli, bananas and berries provide the body more than 2 grams of protein per serving. With low calories, high vitamin and mineral content and low sodium, fruits and vegetables are an optimal protein source for the body.

Source: http://www.discoverhealthandfitness.com/?p=1835

navy seal training yoda savannah cat starwars pandora bracelets botticelli green lantern