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Why You Need Natural Protein And Top 10 Fresh Sources Of Protein


Adequate supply of protein is essential because every cell in the human body contains protein and these cells get damaged too. A good supply of protein in a way ensures that these damaged cells are effectively repaired. Protein also plays a vital role in the growth of children and a serious protein deficiency in children can cause diseases like marasmus and kwashiorkor. Other health issues that are caused by protein deficiency are weight loss, blackouts, weak muscles, depression, headaches, lethargy and much more.

Protein also helps in shaping up the body and increasing energy levels. Protein is essential to produce enzymes and it also aids the functions of enzymes. Protein-rich foods are great for those on a weight loss diet because protein gives you high energy. Also a high protein diet prevents hunger for a longer duration. If you work-out regularly but cannot really lift your regular weights, or you are feeling a lack of energy, then you definitely need a good dose of protein-rich foods. Those on a vegan diet or with lactose problem usually suffer from protein deficiency.

Why do I need natural protein?

Well, supplements aren’t always good and what can be better than getting the required dose of fresh protein from natural sources. You probably didn’t know that many protein powders and protein drinks reportedly contain high toxins like lead, mercury, cadmium and arsenic. Arsenic is found in many natural foods and does not cause any harm when it enters the body through natural foods such as dairy products and mushrooms. However, inorganic arsenic is highly toxic and even a very small quantity of this can cause serious arsenic poisoning, while a higher quantity of inorganic arsenic can cause death.


Lead poisoning can cause serious neurological disorders such as seizures, deafness and much more. Mercury is a toxic metal that can harm the brain, heart and other organs in the body. The worst toxic metal that protein supplements contain is cadmium. Cadmium is a very harmful toxic metal that can cause maximum damage to the kidney and other body organs. It is not easy to eradicate this toxic metal from the body. It could take over 20 years for your body to eradicate half the cadmium that your body consumes in a day from these protein powders and supplements.

Protein comes from both animals and plants, so if you heard that non-vegetarians get all the proteins, then think again. Below listed are ten sources of fresh protein that you can directly consume by planning your diet. That’s better than the highly processed protein rich foods and supplements that might contain preservatives or toxins.

Top 10 Fresh Sources Of Protein

Soy Beans Or Edamame

Green soy beans or Edamame are low in calories and every hundred grams of cooked green soy beans contains 11 grams of protein content and just 122 calories. This makes it an ideal source of protein for those on a weight loss diet.

Soy Beans

Kidney Beans

Kidney beans are low in cholesterol and high in dietary fibre and that makes it a good diet food for those wanting to shed a few pounds. Kidney beans release energy slowly and that ensures that you remain energetic for a longer duration. Just hundred grams of cooked kidney beans contain around 9 grams of protein.

Kidney Beans

Hemp Seeds

It’s a known fact that Hemp plant has been used to make paper and textile. However, now we shall use its seeds to get our dose of natural protein. Hemp seeds, also known as hemp nuts are a wonderful source of protein and every hundred grams of raw hemp seeds contains about 33.3 grams of protein. You can eat raw hemp seeds or sprinkle these crunchy seeds on your raw salad.

Hemp seeds

Pumpkin Seeds

Dried or roasted pumpkin seeds are the best and every hundred grams contains about 30 grams of protein in it. However, every hundred grams of roasted pumpkin seeds contain about 600 calories and might not be an ideal snack for those who are on a weight loss diet.

Pumpkin seeds

Milk, Cheese And Yoghurt

Dairy products like milk, cheese and yoghurt are excellent sources of protein. Every ounce of American cheese contains about 5 grams of protein, and a cup of milk contains 8 grams of protein. That makes cheese sandwiches and a big glass of milk the best breakfast. Your breakfast needs to give you a lot of energy, and a protein-rich breakfast can keep you going all day long. You can also consider yoghurt because every hundred grams of Greek non-fat yoghurt contains about 10 grams of proteins. It is recommended that you take some time out and make your own cheese and yoghurt. Home-made protein sources without any added preservatives are the healthiest.

Milk, cheese and yoghurt


Peanuts, pecans, cashew nuts and almonds are all rich in protein and easy to carry. These nuts make a much healthier snack than a store-bought protein bar that could possibly contain harmful toxins. Every hundred grams of raw peanuts contains 25.8 grams of protein, while every hundred grams of salted and roasted peanuts contains 23.7 grams of protein. It’s easy to make salted peanuts and much easier to eat them as a snack. Raw almonds also are a rich source of protein and every hundred grams contains about 21.3 grams of protein; Raw cashew come next and every hundred grams of raw cashews contains about 18.2 grams of protein; Raw pecans also have high protein content and every hundred grams of raw pecans contain about 9.2 grams of protein. However, you need to remember that nuts are high in calories. Also, overconsumption of cashew nuts can cause giddiness.



A cup of cooked quinoa contains about 14 grams of protein and just around 220 calories. This makes quinoa a recommended source of protein for those who are on a weight loss diet. Quinoa is a much better breakfast than the highly processed ready-to-eat diet food.


Chicken And Eggs

Every 100 grams of chicken gives you between 23-30 grams of protein depending on the portion and the way in which it is cooked. Chicken breasts are the highest in protein content and every hundred grams of cooked chicken breasts contains about 32 grams of proteins, while hundred grams of meat on the chicken leg gives about 27 grams of protein. A large raw egg contains about 6.3 grams of protein and when boiled it retains around 6 grams of protein.

Chicken and eggs


Turkey is yet another lean meat that is rich in protein and an excellent diet food. A hundred grams of roasted turkey contains roughly just 155 calories and gives you about 21 grams of protein.



Seafood is known to be a rich source of protein and some of the best picks would be the good old salmon, tuna, swordfish and shrimps. When it comes to protein intake from seafood, bluefin tuna leads the league. That’s because a mere hundred grams of cooked bluefin tuna contains a grand 30 grams of protein. Next best sources of protein are shrimps and swordfish. Coming to salmons, Coho salmon, sockeye salmon and Atlantic salmon have the highest protein content when cooked. It is recommended that you get fresh seafood and not the canned or tinned ones. Fresh seafood has a higher nutritional value and has much more to offer than just good taste.