Everyone is well aware of the importance of a macronutrient known as protein, that develops the building blocks of human bodies. Our tissues need protein for growth, and/or repair. The side effect of a diet that is deficient in proteins leads to muscle atrophy and improper formations of hormones and enzymes. The daily intake value of protein is quite high, ranges from 40 to 70 grams, depending on a person's gender, age, weight, and health. Professional athletes may need up to 150 grams of proteins per day, especially those that are competing in "combat sports". I decided to enlist the top sources of proteins, so, let's start with the greatest of them, which is meat.
A) Top 5 types of meat high in protein:
01) Chicken legs consist of an astonishing 60% protein, which means, there are 60 grams of protein per 100 grams of meat.
02) The second greatest source is lamb's shoulder, which also consists of up to 60 grams of protein per 100 grams of meat!
03) Pork chops are a great source of protein, which consists of up to 55% of protein, however, I recommend not to consume it, because according to scientific studies, it harms the cardiovascular system!
04) The fourth and the most well-known meaty source of protein are chicken breast, which consists of up to 54% of protein. This "grocery" is most likely the healthiest white-meat choice of all. It has no negative effects on human bodies, but at the same time, offers plenty of advantages.
05) Tuna is by far the most appreciated and well-known Omega-3 source. Tuna's meat on average consists of 25-35% of protein. If possible, include it to your diet!
B) Top 5 vegetables high in protein:
01) Pumpkins are arguably a greater source of proteins than most types of meat. Some pumpkins consist of up to 35% of protein. I started consuming pumpkins frequently the last summer, and since then, the health of my cardiovascular system has drastically improved, most likely thanks to Omega-3 fats that pumpkins are full of!
02) With 13 grams of protein per every hundred grams, soybeans are convincingly holding second place in this list.
03) Beans are holding third place, because the percentage of proteins varies from a low 6% to a high 12%, depending on the strain.
04) Lentils are also a magnificent source of proteins. There are from 8 to 9 grams of protein per 100 grams of lentils!
05) Straw mushrooms consist of up to 7% of protein, and are a great grocery for winter soups!
C) Top 5 fruits high in protein. I will exclude exotic fruits from this list, even though some are an excellent source of protein.
01) Depending on the strain, levels of protein in avocado varies from 4 to 5.5 %.
02) Lemon is a type of protein source that goes under the radar because it is first and foremost known as a vitamin-C source. It has up to 5% of protein per 100 grams!
03) Guavas are rich in dietary fiber and protein (4%). It is one of the most nutritious and healthy fruits!
04) Kiwi offers 2 grams of protein per every hundred grams, which is 4% of the average daily value.
05) The fifth place is being shared by berries. All kinds of berries are nutritious and rich in minerals, vitamins, and proteins, but I will take blackberries as an example. They consist of up to 2% of proteins!
Nuts and Seeds have their own category and are in my opinion the second greatest source of proteins. For example, hazelnuts, peanuts, hemp seeds, pumpkin seeds, and squash seeds can consist of up to 25% of protein, with ease.