How to make nutrition healthy: 9 products that give the body up to 10 g of protein

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Consumption of protein-rich foods strengthens health and promotes longevity.

Whether a person is trying to gain muscle mass, lose weight, or recover from an injury or illness, it's important that the body's need for protein is met, doctors say. In turn, studies show that eating enough protein-rich foods can improve health with certain effects. Protein foods promote long-lasting satiety and prevent overeating, allow you to lose weight, improve blood sugar control, and help protect against high blood pressure.

Here are a few foods that can add up to 10 grams of protein to your diet and make nutrition healthier.

Greek yogurt.Half a cup of Greek yogurt contains about 11 g of protein. It also contains potassium, which activates the removal of sodium from the body. In addition, yogurt contains a lot of calcium, phosphorus and magnesium. Such a bouquet of useful substances helps to normalize or lower blood pressure.

Eggs. According to doctors, adding eggs to the diet is one of the healthiest and most affordable ways to give your body more protein and nutrients. One egg contains about 6 grams of protein, so you need two eggs to add 12 grams of protein to your daily diet.

Peanut butter.Two tablespoons of peanut oil can give you 8 grams of protein. With such butter, you should eat unprocessed fruits or vegetables – this will ensure the best assimilation of their vitamins.

Sour milk cheese. A third of a cup of cheese contains about 9 g of protein. This product is also recommended to eat with fruits, vegetables, nuts, honey, greens. In some dishes with cheese, you can use sour milk cheese to replace it, it will reduce their calorie content.

Lentils.Half a cup of lentils contains about 9 g of protein. In addition, it is rich in other nutrients, such as iron, potassium, folic acid, and fiber. Eating lentils, like all legumes, effectively improves blood sugar control.

Whole grain foods. Whole grain bread and pasta contain much more protein than their refined grain counterparts. Two slices of whole grain bread can provide about 11 g of protein.

Tofu. Like other soy products, it is rich not only in protein, but also in fiber, calcium, folic acid, and iron.

Canned fish. Add canned fish to salads or sandwiches, try to use them in different culinary options – this will not only increase your protein intake, but also improve nutrition in general.

Yeast. One tablespoon of nutritional yeast contains about 8 g of protein. They can be added to salad dressings, spice mixes, and also used as a vegetable substitute for parmesan for sprinkling dishes.