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.