The human body needs proteins for normal vital activity: it is they that contribute to muscle growth and recovery and help not to gain extra pounds.. According to the recommendations of the American RDA, proteins should be approximately 10-35 percent of our daily diet..

Most people think that the only source of protein is meat.. However, this is not the case. Here are a number of other protein rich foods:.

Eggs Eggs are rich not only in protein, but also in vitamins B6 and B12, folic acid and many other vitamins and minerals that are good for health and fill our body with energy. Although there is an opinion that eggs contain a lot of cholesterol, this “good” cholesterol can hardly harm us..

Curd In a half-cup of curd 13 grams of protein, so people involved in sports, be sure to recommend to include in your diet curd. If the taste of cottage cheese is unpleasant for you, try mixing it with nuts, fruit and cinnamon - this will make the “dish” even more useful.. In the cottage cheese is also a lot of calcium, which is simply necessary for healthy muscles and bones..

Greek yogurt In Greek, yogurt has twice as many proteins as usual, and less carbohydrates, which is why it is so popular among people with diabetes.. A glass of Greek yogurt will provide you with 20 grams of protein.

Nuts Almost all varieties of nuts are rich in proteins and various useful vitamins and minerals, so they must be included in your diet..

Chia Seeds Tiny chia seeds are not as simple as they may seem:

in addition to protein, they contain a lot of omega-3 fatty acids and antioxidants, so they are often recommended to eat before starting workouts..

Beans Beans for vegetarians - the main source of protein. In almost all legumes (and even in soybeans) you can find a lot of protein..

Quinoa (rice quinoa, quinoa, quinoa) The second source of protein after beans is quinoa, so vegetarians love it so much. In one cup about 24 grams of proteins, not to mention all other nutrients.

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