New Delhi: Protein is essential for our bodies. It’s the main building block that helps build bones, muscles, blood, skin, enzymes, hormones, and vitamins. It’s also essential for body growth and development, and for the repair and formation of tissues like cells and muscles. Therefore, you should never neglect protein.
Which foods are high in protein?
We can get protein from plant or animal sources. Eggs, meat, chicken, dairy products, nuts, some vegetables, grains, and legumes are good sources of protein. Soybeans and quinoa are also good sources of protein. However, eggs are considered the best and easiest way to get protein because even small amounts provide a decent amount of protein. It’s also easy to include in your daily diet.
The problem arises when many people don’t eat eggs or are allergic to them. What should be done in such a situation? Here, we will tell you about foods that can be eaten as a protein substitute for eggs.
What to Eat Instead of Eggs
1. If you don’t eat eggs but are non-vegetarian, you can eat chicken breast, meat, fish like salmon, tuna, and mackerel. These are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health. However, choose seafood low in methyl mercury, such as salmon, anchovies, and trout.
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2. If you eat dairy products, dairy products like milk, cheese, and yogurt are excellent protein options. They are also rich in calcium and many essential nutrients. Greek yogurt is also a good source of protein, as it contains abundant nutrients like calcium, vitamins, and minerals, along with protein. Dairy products can be high in saturated fat, so choose low-fat dairy options and limit your cheese intake.
Plant-based foods like beans, peas, chickpeas, kidney beans, white and black beans, soybeans, black-eyed peas, pigeon peas, lentils, red lentils, and edamame are excellent sources of protein, as well as fiber, folate, potassium, iron, and zinc.
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Nuts and seeds include almonds, hazelnuts, walnuts, peanuts, chia seeds, pumpkin seeds, sunflower seeds, and peanut butter. These are not only rich in protein but also provide healthy fats, vitamins, and minerals. Nuts are high in fat and calories, so be mindful of portions.