Protein
is a macronutrient made from more than 20 building blocks called
amino acids. It is in your hair, skin, muscle, and bone among other
tissues and organs. Out of the 21 amino acids, histidines, leucine,
lysine, and phenylalanine come from food.

The
average adult needs to consume 0.8
grams of protein per
kilogram of body weight each day. For instance, a 140-pound person
needs to consume 50 grams of protein.

Protein
helps in the building and repair of muscles and tissues in the body.
It also helps to stabilize blood sugar and promote weight loss. Want
to boost protein intake?

Here
are 7 surprising foods that will boost protein levels within hours.

1.
Wild salmon

As
one of the healthiest foods, it is rich in omega 3 fatty acids and
protein. Per 100 g of wild salmon, you have 25 g of protein, 169
calories and 7 grams of fat. Wild salmon is also rich in Vitamin A,
D, Iron, Vitamin B-6 and Cobalamin.

Eating
wild salmon promotes the health of your bones, heart, skin, eyes,
cells, and brain.

2.
Organic Chicken Breast

As
a lean protein choice for your diet, it contains over 21 grams of
protein in 3 ounces of chicken breast. Chicken breast is a rich
source of Vitamin B6 which aids in reducing the risk of heart
problems. Vitamin B also plays a role in reducing LDL cholesterol and
improving your
health.

You
may be wondering why organic chicken. Well, it's fed organically
grown food. This does not contain any chemicals or toxins such as
pesticides.

3.
Black Beans

This
is another rich source of protein and dietary fiber. Rich in iron,
calcium, and zinc among others, black beans are classified as
legumes. It promotes healthy bones thanks to the iron, calcium,
phosphorous, zinc and copper. Apart from promoting healthy bones,
black beans also lower blood pressure.

The
fiber and protein allow your body to absorb nutrients faster. This
energizes you.

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4.
Greek Yogurt

A
240 gram serving of Greek yogurt contains 15 to 20 grams of protein.
This is twice the protein content found in regular yogurt. Greek
yogurt is strained by removing whey but preserving its sour taste.

As
a protein-rich food, it is also rich in Vitamin
B6,
Cobalamin, calcium hand magnesium. This is good for your bones,
teeth, skin, and hair. Boost protein intake with Greek yogurt.

5.
Nuts and Seeds

Nuts
and seeds are
a good source of healthy fats and protein. They contain
monounsaturated and polyunsaturated fats which promote good
cholesterol in your body. This lowers the risks of cardiovascular
diseases, obesity, diabetes, and even cancer.

Nuts
and seeds are rich in phytochemicals, fiber, niacin, folate, and
other minerals. Examples of nuts and seeds include almonds,
flaxseeds, macadamias, pecans, chia seeds, walnuts.

The
recommended daily intake of nuts and seeds is 30 g.

6.
Lentils

This
is a long time staple for vegans and vegetarians. As an edible
legume, it is rich in protein, fiber, potassium, and monounsaturated
fats. It is also rich in calcium, iron, Vitamin B6 and magnesium.

Lentils
are good for your bones, and teeth. Since they are rich in dietary
fiber, they promote good digestive health.

7.
Hard Boiled Egg

A
hard-boiled egg is rich in Vitamin D, choline, protein and
antioxidants. Vitamin D improves your immune system while choline
boosts your metabolism. Antioxidants found in eggs fight free
radicals that cause damage to cells.

Hard-boiled
eggs also promote weight loss. For instance, if you prepare a cup of
mixed vegetables and two hard boiled eggs, you get to consume 274
calories.

Boost
Protein Intake for Your Health

Protein
is a key nutrient for building and repairing muscles. It also acts as
an appetite suppressor which helps to prevent overeating. To gain the
benefits above and more, you need to boost protein intake. Keep to
the daily recommended limit of 0.8 grams per kilogram of body weight.

For
more essential health tips and facts, check out our
blog.