Protein is one of the essential macronutrients that are required by our body. This is necessary for gaining muscle mass. This nutrient is found in animal products and is also present in other sources as well like nuts.

The macronutrients help in providing fats, carbohydrates, fats as well as proteins. If we see the chemical composition, then protein is made of carbon, hydrogen, sulfur, oxygen, and nitrogen. Amino acids are regarded as the building blocks of proteins and this helps to gain muscles as per the NIH.

When the protein breaks down, it provides fuel to the muscles and this further enhances the metabolism. The protein also helps the immune system in maintaining the desired strength. This further helps in staying full and research shows that protein helps to have the satiety effects.

Moreover, if we check the recent studies then we find out that the satiety or the feeling of a full stomach is seen only when the diet contains the appropriate amount of protein. Comparing the food and snacks like yogurt, crackers, and chocolate we find that women who consumed the yogurt in the afternoon did not feel the hunger as compared to the chocolate.

Also, going through other studies we find that the adolescents that consume more protein have better appetite and satiety. Their mod and cognition also improve through this.

5 Easy Sources of Protein

Amount of protein:

As per the Institute of Medicine, we find that it is recommended to have about 10-35 percent of protein. This is because most of the calories come from this. Moreover, the amount of protein-rich food that people can eat depends upon age, sex as well the amount of physical activity that is done by the people. Most Americans eat food that contains protein and therefore are feeling better and appear leaner.

The safe level of protein that you can include in your diet would be .8 grams per kilogram of body weight, and for the athletes, it is 2 grams per kilogram.

But the Americans mostly include 1-1.2 grams of protein in their diet.


  • Protein is required to stay healthy
  • Protein is important for energy and providing fuel to the body.
  • With this, the body can fight infections and also helps in improving metabolism.
  • It keeps the cells healthy and also helps in the creation of new cells.
  • Each cell in the body has protein contained in it and the basic structure of the protein in the body is a chain of amino acids.
  • These are required in excess amount so that health remains good.

Let us now have a look at the best 5 sources from which you can get protein.

Chicken breast

This is among the popular protein-rich foods. If you eat the chicken breast without skin then you get most of the calories that are taken from protein.

It is easy to cook and is also versatile. It tastes awesome and can be added to a wide range of dishes. The protein content is 75%. One chicken breast that is roasted will provide has 53 grams and 284 calories.


Almonds are also one of the rich sources of protein. The nutrient provides energy and also known for contributing to the growth and maintenance of the muscles.

As per the study eating snacks that are rich in protein increases satiety and the feeling of fullness. This further improves the appetite of the person and also provides a lesser calorie intake.

Almonds are a great source of nutrients such as Vitamin E, magnesium, protein, zinc, and much more.

These are easy to eat and provide great flavors that are healthy and tasty as well.

Eating almonds on a regular basis can help in getting a better lifestyle. So do add a handful of almonds to the regular diet.


This is a good choice of protein and especially for the ones who follow vegetarian diets. The Indian diet primarily does not contain much protein and is largely based on cereals.

Paneer also has a good mixture of nutrients and this makes it one of the perfect choices for those who are watching out for their weight. Paneer can also replace dals and it can also be used as a snack. As it is tasty, it can be used to flavor the taste of the individuals. It can be paired with anything and the consumption is also easy.


The oats contain 6 grams of protein and it also has 4 grams of fiber.  The oats are also having zinc, magnesium, folate, phosphorous, and phosphor.

These can also be regarded as a complete protein, but since they contain high amount of protein, therefore it should be included in the diet.


This is one of the plant sources of protein. This means that it contains nine essential amino acids that the body requires.

Amino acids are necessary or the growth of the body and development. Immune system also strengthens through it and also the functions of the body improve.

This is also an important source of lysine, that s also an amino acid. This can be cooked in just 15 minutes ad you can add it to your salads and burgers, casseroles and pilaf.


Thus, we find that protein is very essential for the body. The readers should go through the above mentioned 5 sources which they can inculcate in the daily routine.


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