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High-Protein Fruits You Should Include in Your Diet

High-Protein Fruits You Should Include in Your Diet

Protein is one of the essential macronutrients. It revitalizes the body, helps build and repair cells, improves immunity, and acts as a catalyst while regulating bodily functions. When discussing this significant dietary component, the first few sources commonly strike our minds include meat, eggs, seafood, cheese, and yogurt. Undeniably, these are high protein foods. But we would like you to explore other healthy protein sources that may play a vital role, essentially for the vegans to cover up their protein deficiency and for others to protect them against many illnesses. These include legumes, beans, nuts, and fruits.

Yes, you read it right. Fruits also contain some amount of protein and other beneficial ingredients such as fiber, minerals, vitamins, and healthy carbs. They cannot be an alternate for protein-rich food but a healthy and delicious addition to your meal. Children of 4 to 9 should take 19 grams, while those between 9 and 13 should take around 34 grams of protein each day. Above this age, it varies by gender. Boys and girls between 14 to 18 years need about 52 grams and 46 grams of proteins daily. Regular consumption of a balanced vegan diet can sufficiently meet the recommended intake of proteins.

The High-Protein Fruits You Should Include in Your Diet to have a healthy combination of nutrients include the following.


1. Guava

Guava is a tropical fruit. It includes 2.55 grams of proteins per 100 grams. It has zero cholesterol and is one of the abundant sources of vitamin C among this food group. Its antioxidant properties from lycopene help rejuvenate skin and work as an anti-aging. This protein fruit aids in improving cardiovascular health, increasing resistance, and may also benefit your digestive system.


2. Dates

Dates are becoming increasingly popular recently owing to their nutritional benefits. They are grown in several tropical areas of the world and used primarily in their dried form. Every 100 grams of dates contains 2 grams of protein.

Flavonoids, carotenoids, and phenolic acid are the antioxidants found in dates that collectively contribute to fighting against different diseases, including diabetes, cancer, and heart and eye problems. They are natural sweeteners. Therefore, dates are known as one of the healthy protein sources.


3. Avocado

This high protein fruit is a source of many vital vitamins like C, K, E, B2, B6, folate, niacin, and pantothenic acid. It also includes significant amounts of potassium and magnesium, making it an excellent option for a nutritional diet. You can consume 2 grams of protein with 100 grams of avocado.

Avocados are tropical fruits. They have a slightly buttery taste that varies according to their ripeness. Their creamy texture lets you blend them into many dishes.


4. Apricot

Dried apricots contain a remarkably high content of proteins among protein fruits. They provide 3.4 grams of this nutrient per 100 grams of serving. Its raw form is also an effective source containing 1.4 grams of protein per 100 grams.

Vitamin A, beta-carotene, and the inclusion of other carotenoids make it a valuable source of nourishment that mainly helps promote the health of your eye.

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