PROTEIN HEALTH BENEFITS, DEFICIENCY AND RICH FOODS

Posted in MINERALS HEALTH BENEFITS, DEFICIENCY AND RICH FOODS

PROTEIN HEALTH BENEFITS:

·        Help Improve Muscle Mass

·        Help Manage Your Weight By Filling You Up

·        Stabilize Blood Sugar Levels

·        Help Improve Your Mood

·        Promote Healthy Brain Function and Learning

·        Help Maintain Strong Bones

·        Promote Heart Health

·        Slow Aging and Promote Longevity

·        Protein Can Reduce Appetite and Hunger Levels

·        Protein Can Reduce Cravings and Desire for Late-Night Snacking

·        Protein Can Boost Metabolism and Increase Fat Burning

·        Protein Can Lower Your Blood Pressure

·        Protein Does Not Harm Healthy Kidneys

·        Protein Can Help Your Body Repair Itself After Injury

·        Protein Can Help You Keep Fit as You Get Older

PROTEIN DEFICIENCY:

·        You Crave Sweets

·        You Feel Lost in a Fog

·        Edema

·        Hair Loss

·        Feeling Weak

·        Always Sick

·        Sleep Issues

·        Headache

·        Causing anemia

·        Causing low blood sugar

·        Nail Ridges

·        Pale Skin

·        Rashes

·        Weight Loss

·        Crankiness, moodiness

·        Problems with conflict resolution

·        Depression

·        Anxiety

·        Lack of energy, no desire to do things

·        You have high cholesterol

·        You’re feeling more anxious and moody

·        Your workouts are suffering

·        You aren’t sleeping well

·        You’re gassy and can’t go to the bathroom

·        Your pants are feeling tighter

·        Your menstrual cycle is irregular

·        You’ve been getting injured more often and are slow to heal

 PROTEIN RICH FOODS:

Tuna

Cod

Chicken

Turkey

Soybeans

Salmon

Beef

Shrimp

Lamb

Scallops

Sardines

Tofu

Spinach

Asparagus

Beet Greens

Mustard Greens

Swiss Chard

Bok Choy

Tempeh

Lentils

Dried Peas

Pinto Beans

Kidney Beans

Black Beans

Navy Beans

Lima Beans

Garbanzo Beans

Pumpkin Seeds

Peanuts

Yogurt

Green Peas

Cheese

Oats

Eggs

Collard Greens

Brussels Sprouts

Cow's milk

Broccoli

Kale

Green Beans

Cauliflower

Cabbage

Miso

Soy Sauce

Sea Vegetables

Mushrooms

Turnip Greens

Summer Squash

Tomatoes

FOOD

SERVING SIZE

AMOUNT 

DRI/DV

RECIPE

Tuna

4 oz

33.06 g

66%

Recipe

Cod

4 oz

21.24 g

42%

Recipe

Chicken

4 oz

35.18 g

70%

Recipe

Turkey

4 oz

34.17 g

68%

Recipe

Soybeans

1 cup

28.62 g

57%

Recipe

Salmon

4 oz

26.59 g

53%

Recipe

Beef

4 oz

26.16 g

52%

Recipe

Shrimp

4 oz

25.83 g

52%

Recipe

Lamb

4 oz

25.57 g

51%

Recipe

Scallops

4 oz

23.29 g

47%

Recipe

Sardines

3.20 oz

22.33 g

45%

Recipe

Tofu

4 oz

17.89 g

36%

Recipe

Spinach

1 cup

5.35 g

11%

Recipe

Asparagus

1 cup

4.32 g

9%

Recipe

Beet Greens

1 cup

3.70 g

7%

Recipe

Mustard Greens

1 cup

3.58 g

7%

Recipe

Swiss Chard

1 cup

3.29 g

7%

Recipe

Bok Choy

1 cup

2.65 g

5%

Recipe

Tempeh

4 oz

20.63 g

41%

Recipe

Lentils

1 cup

17.86 g

36%

Recipe

Dried Peas

1 cup

16.35 g

33%

Recipe

Pinto Beans

1 cup

15.41 g

31%

Recipe

Kidney Beans

1 cup

15.35 g

31%

Recipe

Black Beans

1 cup

15.24 g

30%

Recipe

Navy Beans

1 cup

14.98 g

30%

Recipe

Lima Beans

1 cup

14.66 g

29%

Recipe

Garbanzo Beans

1 cup

14.53 g

29%

Recipe

Pumpkin Seeds

0.25 cup

9.75 g

20%

Recipe

Peanuts

0.25 cup

9.42 g

19%

Recipe

Yogurt

1 cup

8.50 g

17%

Recipe

Green Peas

1 cup

7.38 g

15%

Recipe

Cheese

1 oz

7.06 g

14%

Recipe

Oats

0.25 cup

6.59 g

13%

Recipe

Eggs

1 each

6.29 g

13 %

Recipe

Collard Greens

1 cup

5.15 g

10%

Recipe

Brussels Sprouts

1 cup

3.98 g

8%

Recipe

Cow's milk

4 oz

3.84 g

8%

Recipe

Broccoli

1 cup

3.71 g

7%

Recipe

Kale

1 cup

2.47 g

5%

Recipe

Green Beans

1 cup

2.36 g

5%

Recipe

Cauliflower

1 cup

2.28 g

5%

Recipe

Cabbage

1 cup

2.27 g

5%

Recipe

Miso

1 tbs

2.01 g

4%

Recipe

Soy Sauce

1 tbs

1.89 g

4%

Recipe

Sea Vegetables

1 tbs

1.81 g

4%

Recipe

Mushrooms

1 cup

1.80 g

4%

Recipe

Turnip Greens

1 cup

1.64 g

3%

Recipe

Summer Squash

1 cup

1.64 g

3%

Recipe

Tomatoes

1 cup

1.58 g

3%

Recipe

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