MY HEALTH TIPS: Cheap Sources of Available Proteins

MY HEALTH TIPS: Cheap Sources of Available Proteins: P roteins are the building blocks of life. Every cell in the human body contains protein.    The basic structure of protein is a chain of...

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Cheap Sources of Available Proteins

Proteins are the building blocks of life. Every cell in the human body contains protein.   The basic structure of protein is a chain of amino acids.

You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.   Protein foods are broken down into parts called amino acids during digestion. The human body needs a number of amino acids in large enough amounts to maintain good health.

Amino acids are found in animal sources such as meats, milk, fish, and eggs. They are also found in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ and quinoa). You do not need to eat animal products to get all the protein you need in your diet.  Some of the best sources of protein include:

Eggs

Eggs are Loaded with high-quality protein and cheap, eggs certainly deserve mentioning. Just one egg provides 6 grams of protein (11% of the daily value). The composition of vital amino acids, branched chain amino acids and glutamic acid make egg protein the ultimate source for helping your muscles recover after a workout.

Canned Tuna

If you still want your meat, (and its high protein content) but can’t afford the stuff behind the seafood or meat counter, here’s your best option. A single, five-ounce can of tuna yields almost 30 grams of protein. However, studies have shown that mercury found in tuna can be harmful to your health. According to the

FDA you can safely eat 5.6 ounces of Albacore tuna per week and 16.4 ounces of light tuna.

Whey

Perhaps the most cost-effective method to increase protein in your diet, whey provides the body with the ideal amino acid profile for muscle building, strength and recovery. Because whey is also fast digesting, it’s well suited as a post-workout nutrition source when your body needs a quick fix of protein. However, because whey protein is isolated from whey, it contains lactose–the natural sugar found in dairy products. If you are lactose intolerant, your body will likely be unable to metabolize the lactose and show signs of allergies.

 

Soya Bean

Soya bean is the richest plant source of protein. It contains 43 percent protein as compared to other legumes which contain 20 to 25 percent protein. Soy protein is also of the highest quality amongst all legumes.

 “Soy protein” refers to the protein found in soybeans. As animal protein contains all the essential amino acids, lacking in pulse protein, soy is often used to replace the animal proteins in an individual's diet. Soybean is the only vegetable food that contains all eight essential amino acids. Soyabeans are processed to various soya products namely soy flour, soy milk, cottage cheese like tofu, fermented products like tempeh and miso etc.

Beans

Everyone knows beans are typically low in cost and high in nutritious fiber, but they’re also loaded with protein. Depending on the type of bean, protein amounts range from about 15 to 25 grams per cup. So chose the ones you like and go to town. One pitfall, if you’ve ever seen the movie Blazing Saddles, or have been in a poorly ventilated room with a bunch of guys after a barbecue, you know the potent effect beans can have on the digestive system.

 

Plain Yogurt

With twice as much protein as regular yogurt, this European version is the smarter choice. While one eight-ounce cup of plain, low-fat yogurt will get you 11 grams of protein, the same size Greek yogurt will give you about 20 grams of protein. Plus it’s richer, fattier (the good fat), more nutritious and lower in sugar.

 

Tempeh

Tempeh is the most nutritious of all soy products. Just 4 ounces of this fermented food provides 41% of the daily value for protein and only 3.7 grams of saturated fat. As an added advantage, the soy protein in tempeh tends to lower cholesterol levels and reduce the risk of prostate cancer.

Groundnut or Peanuts

Protein, fats, and fiber are the major components that make up peanuts or groundnuts.  Peanuts or groundnuts have been recognized as a protein source and the protein in peanut or groundnuts is plant-based. A one-ounce serving, about a handful, is considered an excellent source of protein by the Food and Drug Administration and provides 7 grams to your diet. Peanuts are actually a legume and have more protein than any other nut with levels comparable to or better than a serving of beans.  Since the protein in peanuts is plant-based, it carries with it additional components that have positive health benefits like fiber and unique bioactives, unlike animal protein. Peanuts are high in arginine, and amino acid, which is one of the building blocks of protein. This amino acid is a precursor to nitric oxide, a compound that expands your blood vessels. It has been thought to help in decreasing blood pressure and is easy to obtain anywhere.

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