Seven protein-rich foods to include in your meals, Health News

Proteins have all the benefits of promoting muscle recovery, feeling full and preventing osteoporosis.

According to Healthline, the recommended amount of protein for adults is 0.8 grams per kilogram of body weight per day.

With an egg containing about six to seven grams of protein, it is considered the ideal food for breakfast, lunch or dinner.

If you want to increase your daily protein intake, Reader's Digest has compiled a list of the following seven foods.

1. Edamame

The green herbal snack contains a lot of magnesium and protein. "In a cup, edamame contains about 26 grams of protein, iron and calcium, as well as a third of the recommended daily intake of fiber," said Abby Sauer, expert in healthy aging. .

2. tempeh

Made from fermented and pressed soy, tempeh is a healthy and versatile choice. You can reduce it to soups, stew, bake or grill. Four ounces of tempeh contain more than 20 grams of protein, according to nutritionist Anne Danahy.

3. Tuna

As a naturally lean protein source, 5 ounces of tuna contain 32 grams of protein. Sauer strongly recommends including tuna in a healthy diet. It's also versatile, whether you want to eat it sandwich, salad or cook with pasta.

4. watermelon seeds

The next time you eat watermelon, pay attention to the seeds of the fruit. Pediatric dietitian Colene Stoernell recommends watermelon seeds for vegan diets.

Not only are they a good source of vegetable protein, but they are also rich in iron, magnesium and zinc. Healthline recommends grilled watermelon seeds as an alternative to unhealthy snacks.

5. lenses

Lentils are healthy, cheap and fulfilling foods, the ideal food for your diet. You can use green lentils for salads and reds for a spicy curry. The seeds are rich in carbohydrates and fiber. According to Sauer, a serving of lentils contains about 18 grams of protein and a third of the recommended daily intake of iron.

6. Sardines

Clinical nutritionist Stella Metsovas recommends eating three boxes of sardines a week. Three ounces of sardines contain more than 18 grams of protein, as well as selenium and vitamin D. They are also rich in omega-3. Consuming canned sardines with bones is considered good for your bones.

7. Greek yogurt

The real Greek yogurt is creamy, thick and full of protein. One cup of non-fat Greek yogurt contains about 24 grams of protein, which equals four eggs.

"Traditional Greek yogurt loses aqueous whey, resulting in a richer and thicker yogurt, richer in protein and half as sweet as regular yogurt," says dietitian Julie Upton.