In the scientific community, protein is considered the building block of life as it is found in every cell of our body. Protein is required to repair cells and make new cells. Our body uses protein for the proper growth and development of bones and muscles, for transporting molecules throughout the body, and for even protecting the body from viruses and bacteria.
While everybody benefits from a protein-rich diet, however, athletes and elderly people tend to require more protein. Athletes require more protein to increase muscle protein synthesis whereas elderly people need it to increase their muscle strength, reduce unwanted weight loss, and make them stronger.
Now, let us take a look at ways to increase protein intake.
Eggs are considered a superfood as it is an excellent source of vital vitamins, minerals, antioxidants, and healthy fats. It is also a great source of protein. Egg whites are an almost pure source of protein, however, all of the other nutrients are concentrated inside the yolk. Whole, hard and soft-boiled, eggs are incredibly healthy for people in all stages of their lives and studies show that eating one egg every day even prevents chronic diseases.
Many people believe that meat and other animal products are the only proper source of protein, however, that is not true. Legumes are a great source of plant-based protein. Not only are they packed with vitamins and minerals but they are also a more environmentally-friendly source of protein than meat and dairy products. Legumes include; lentils, black beans, kidney beans, lima beans, pinto beans, chickpeas, green peas, soybean, tofu, tempeh, etc.
Swap your high-sugar breakfast cereals with a heaping bowl of oats. Oats are one of the most protein-rich grains. You can cook oats into a savory or sweet dish, and even top it up with other protein-rich foods such as yogurt, nuts, and seeds. Quinoa is a gluten-free grain that can also be prepared into both sweet and savory dishes. Other than protein, quinoa is also a rich source of phosphorous, magnesium, manganese, zinc, iron, copper, vitamin B6, folate, and fiber.
Most processed snacks are low in protein, however, if you enjoy snacking on cheese then you can rejoice, especially when you are trying to increase your protein intake. You can even pair up your favourite type of cheese with whole grain crackers, apple slices, or cherry tomato for a quick healthy snack.
Protein shakes are the first and most convenient way to increase your protein intake. The great thing about these shakes is that you can make a delicious shake with delicious protein-rich foods such as Greek yogurt, peanut butter, spinach, and chia seeds. Protein shakes are very fulfilling, require minimum prep, and are a very handy after-gym snack.
