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Seven protein foods your diet MUST include

Last updated on: July 28, 2012 09:07 IST

Image: Sweet corn
Photographs: darwin Bell on Flickr/Wikimedia Commons Courtesy

Devoid of fat and cholesterol, here are the top healthy protein foods you should be eating everyday.

Protein is one of the most important nutrients when it comes to the human body. Everyone requires proteins, albeit in different quantities depending on age, weight, activity levels and health status.

Protein is available in a variety of foods, most commonly vegetables. Studies have, however, discovered that meats have more protein content compared to veggies. To facilitate maximum protein intake, vegetables with a high protein content are mixed with other protein-rich foods. Vegetables are the perfect source of protein as they do not contain fats or cholesterol.

Here is the list of top seven proteins food you don't want to miss:

Sweet corn

It contains two grams of protein per serving. Though it does contain calories, it is still a good source of proteins. Cooked sweet corn also increases levels of ferulic acids, which help reduce the risk of cancer.

Tags: Devoid , MUST


Image: Spinach
Photographs: Miansari66/Wikimedia Commons

It has proteins which contain amino acids, the building blocks of the body. Spinach contains 2.2 grams of protein per serving. It is a very, very important source and contains iron and calcium too.



Image: Garlic
Photographs: Donovan Govan/Wikimedia Commons

Although garlic is never eaten by itself, it is still considered a vegetable and is known to prevent certain cancers like colon and heart cancer.

It has cardiovascular benefits too, helps regulate blood sugar levels and was used as an antiseptic for gangrene during World Wars I and II.


Beans and lentils

Image: Red lentils
Photographs: Wikimedia Commons

They can be garbanzo, pinto, or soy -- all contain proteins.

Lentils that are boiled and prepared contain about nine grams of protein per serving. Beans contain average protein levels of nine grams per 100 grams.



Image: Watercress
Photographs: Masparasol/Wikimedia Commons

It is very high in protein content. Watercress is a tiny and leafy green vegetable, containing about three grams of protein per 100 grams of serving.

It is a highly rated remedy for scurvy. It also acts as a stimulant and helps in optimal digestion. Watercress also defends the body against lung cancer.


Image: Broccoli
Photographs: David Monniaux/Wikimedia Commons

It is a protein-rich green vegetable that's easy to prepare and resembles the cauliflower. Broccoli is high in Vitamin C content and acts as a dietary fibre. It also helps reduce the risk of prostate cancer.


Image: Cauliflower
Photographs: Wikimedia Commons

It is normally added to curries and soups as an ingredient. Cauliflower contains three grams of protein per serving and high intake is believed to reduce the risk of prostate cancer.