20 Protein Rich Fruits to Include In Your Diet

The very word protein usually forms up images of meat, fish, and eggs in our mind. But protein can be obtained by consuming fruits and vegetables as well. Eating fruit for intake of protein becomes all the more logical due to its supplementary benefits in the form of low saturated fiber and high dietary fiber. Here we have comprised a list of protein rich fruits for bodybuilding, weight loss and many more benefits that they exude.

Complete List of Top 12 Protein Rich Fruits

Dried Apricots

So in the list of protein rich fruits dried apricots top the list. They consist of 3.4 g of protein in 100 g. Apart from being protein rich source that they are, apricots are a good source of vitamin A. These are readily available throughout the year. You can always consume these in form of pancake or salad though fresh apricots would taste better.

Raisins

The second richest fruit in protein is Raisins. Besides being rich in protein they are a good source of calcium, iron, and potassium. They contain 3.1 g of protein per 100 g. Raisins can always be combined with oatmeal and salads for a change of taste.

Guava

Guava consists of 2.6 g of the protein of 100 g. Besides bagging the third spot here, they are a rich source of vitamin C. Their vitamin C content exceeds that of Orange, which helps the immunity system.

Dates

Dates can provide you with 5% of the daily recommended value. They consist of 2.5 g of protein per 100 g. Dates are the kind of protein rich portable snacks that you can eat while on the go. These can be included in baking for their natural sweetness.

Prunes

With 2.2 g of protein per 100 g Prunes fall at the fifth spot in this hierarchy. Prunes are high in sugar and so it is advisable to consume them in a limited amount. Apart from this, they are known for their high-fiber content which can help with constipation among others.

Avocado

Avocados make a surprise entry though they are advised to consume in a limited amount due to their fat content. Avocados consist of 2 g of protein per 100 g. The best part about Avocados is that they can be a part of your breakfast, lunch, snacks or dinner.

Kumquat

Kumquat is certainly not the most well-known fruit though they form a part of this list. They have 1.9 g of protein per 100 g. However, there is an interesting this about kumquat is that their inside is all tangy but it is their peel which tastes sweet. This creates an interesting mix of taste when eaten as a whole.

Jackfruit

Jackfruit is a rich source of vitamins, minerals, and dietary fiber. But here we are talking of protein rich fruits, which brings us to the point of them having 1.7 g of protein per 100 g. This makes them another alternative to meat and all. Jackfruit provides us with 3% of recommended intake.

Currants

Currants are also called as Zante currants or Corinthian raisins. They taste a bit like grapes. Currants consist of 1.4 g of protein per 100 g. Currants is another great combination of nutrients with its protein content working in tandem with its fiber content.

Raspberries

Coming in at the 10th position in this list of protein rich fruits are raspberries. They consist of 1.2 g of protein which equals to which equals to 2% of optimal consumption of protein.

They form a tasty combination along with yogurt. This forms for a healthy breakfast.

Bananas

Though consisting of 1.1 g of protein, bananas provide us with as little as 2% of daily recommended value. The thing to note here is that they make a great choice due to being highly rich in several nutrients.

They work great alongside oatmeal or cereal. And can also be used to form a smoothie.

Peaches

Peaches though providing with just 1% of recommended amount make it to the list of protein rich fruits. These contain other nutrients in a small amount as well. They are a source of beta-Carotene which makes them helpful for improvement in eyesight.

To add to all these protein rich fruits, there are few more fruits which can be consumed for adequate protein intake. These include:

1. Figs: 0.8 g of protein (1% DV)
2. Grapefruit: 0.8g of protein (1% DV)
3. Cantaloupe: 0.8g of protein (1% DV)

While fruits don’t offer as much fat as some of the non-vegetarian food sources they certainly make for a great option for two reasons. Firstly in case, you don’t eat non-vegetarian food and secondly if you are looking to get nutrients more than just protein. These are also highly rich in fiber, vitamin & mineral which makes all the more sense for these fruits to be included in our diet.

Fruits and vegetables found to lower blood pressure, says new study

Touted as a “silent killer” by the American Heart Association, some 85 million Americans – or one out of every three adults – suffer from high blood pressure. Since there are usually no obvious symptoms, nearly 20 percent of these people don’t even know they have blood pressure issues.

If left untreated, high blood pressure (also called hypertension) can be dangerous and cause damage to your body in many ways, raising the risk for cardiovascular diseases such heart attack and stroke. According to the World Health Organization (WHO), hypertension is the leading cause of an estimated 51 percent of deaths due to stroke and 45 percent of deaths caused by heart disease. But there is hope to improve these numbers, and it isn’t coming from the pharmaceutical world. Instead, the answer can be found in the produce section of your local grocery store. (RELATED: Find more info about how to protect your heart at Heart.news.)

High blood pressure is often a result of unhealthy dietary and lifestyle habits. While there is no magic cure to treat hypertension, making some simple dietary changes can help reduce, or even eliminate, your need for prescription drugs and help you live a long, healthy life.

Too much sodium in the diet has always been a blood pressure malefactor. While limiting the amount of salt used at meal times will have a tremendous effect on balancing blood pressure levels, new research has found that eating potassium-rich vegetables and fruits could be effective in lowering blood pressure naturally.

“Decreasing sodium intake is a well-established way to lower blood pressure,” said Alicia McDonough, Ph.D., professor of cell and neurobiology at the Keck School of Medicine at the University of Southern California. “But evidence suggests that increasing dietary potassium may have an equally important effect on hypertension,” she added.

The importance of the sodium-potassium ratio

For the review study, McDonough delved into the literature to explore the possible effect of sodium and potassium on hypertension. The report, published in the April 2017 issue of the American Journal of Physiology – Endocrinology and Metabolism, looked at previous population, interventional studies and molecular mechanism studies.

McDonough found that, regardless of the level of sodium intake, a higher intake of potassium was generally associated with lower blood pressure. Furthermore, some studies showed that not only is potassium crucial, but the sodium-potassium ratio also plays a significant role.

As it seems, our body uses sodium to control potassium levels in the blood. Proper potassium levels in the blood are essential to a normal heart, nerve, and muscle function. McDonough explained that when dietary potassium is high, the kidneys excrete more sodium and water, adding that eating a high potassium diet is like taking a diuretic. In conclusion, McDonough said that potassium is vital for keeping blood pressure stable. Though sodium is still an important factor, reducing salt intake alone may not be enough to control hypertension.

Standard American Diet (SAD) wreaking havoc on your system

Over the centuries our diet has changed tremendously. Our early ancestors relied on a diet high in fruits, root vegetables, beans, and grains. These foods are all high in potassium and very low in sodium. As a result, humans evolved to craving salty foods, according to McDonough. Hence why processed food companies add so much salt to their products. While being high in sodium, these convenient foods are also very low in potassium, which increases your chances of hypertension.

When potassium levels are limited, your body will use sodium retention to hold on to potassium, which can be compared to eating a high sodium diet, McDonough explained. As recommended by a 2004 Institute of Medicine study, adults should consume at least 4.7 grams of potassium a day to keep blood pressure in check and prevent sodium retention, kidney stones, or bone loss.

Foods rich in potassium include bananas, sweet potatoes, avocados, spinach, beans, and coffee. Because potassium is so important to our body, McDonough recommends policy makers help increase global potassium levels through plant-based foods, and add potassium values to food labels to help the public make better decisions.

Sources include:

ScienceDaily.com

MedicalNewsToday.com

AJPEndo.Physiology.org

Heart.org