Apr 15, 2025
Aarushi BhadurySalmon is a nutrient-dense food packed with protein, omega-3 fatty acids, selenium, and B vitamins, supporting brain and heart health while reducing inflammation. Its omega-3s, which the body can't produce, are linked to cancer prevention and dementia risk reduction.
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These legumes offer a plant-based protein source alongside fiber and minerals, promoting heart and digestive health and helping manage blood pressure and cholesterol. Rich in phenols, lentils may also protect against diabetes, cancer, heart disease, and obesity.
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Eggs are an excellent protein source, providing 6-7 grams per egg, along with iron, folate, and various vitamins. A 2022 Nutrients study showed that eating eggs for breakfast reduces hunger more effectively than bagels by lowering ghrelin levels.
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Greek yogurt is a protein powerhouse, offering 20 grams per serving, plus calcium, phosphorus, and magnesium for bone health. It may also help lower cholesterol and triglycerides, and its live cultures can benefit women's vaginal health.
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Packed with healthy fats and plant-based protein, nuts benefit cardiovascular health, as supported by a 2023 Nutrients study showing a 19% lower risk of heart disease and a 25% lower risk of dying from it in nut consumers.
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Chicken breast is a lean protein source, providing a substantial 56 grams per cooked breast. Its amino acids support muscle building, maintain bone density, and promote satiety, aiding in weight management and heart health.
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This nutrient-rich grain offers complete protein with all nine essential amino acids, along with fiber and anti-inflammatory phytonutrients. Its probiotic qualities can also enhance gut bacteria diversity and reduce inflammation.
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Chickpeas are a great source of plant-based protein and fiber, helping control appetite and stabilize blood sugar levels. A 2017 study in the Journal of Food Science and Technology demonstrated reduced food intake and blood sugar spikes after chickpea consumption.
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These small fish are rich in protein and omega-3 fatty acids, potentially offering better heart protection than supplements, according to a 2023 Frontiers of Nutrition study. A 2018 Nutrients study also linked omega-3s to improved brain health across ages.
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