Protein is a known building block of bones and muscles, so it is better to eat fruits high in protein. Protein is abundant throughout our body: in our hair, skin, and even nails. Protein is utilized within the body for building and repairing tissues. Protein is also used in making body chemicals like hormones and enzymes. Protein is a macronutrient along with fats and carbohydrates. Macronutrients are essential to the body in large quantities, in contrast with micronutrients required in relatively small amounts. Examples of micronutrients are vitamins and minerals. While the body stores carbohydrates and fats. Protein, on the other hand, is not being stored. Hence, when the body needs a new protein supply, it will use stored protein in the muscles that can cause muscle wasting. Therefore, we must ensure that we eat enough protein to keep our body healthy.
Foods that contain the protein are often meat products. Popular nonmeat protein sources are tofu, beans, mushrooms, yogurt, nuts, and lentils. Fruits are usually not included in the list of foods with high protein content. The good news, however, is that there are also fruits high in protein. The recommended daily amount for protein in the diet is 50 grams a day. Although protein-rich fruits still provide less protein than the top protein sources, fruits are easier to add to your diet. Just eat it by itself or toss it on your fruit salad to hit your daily protein requirement.
1. Guavas
Guava is on top of the list of protein-rich fruits. A cup of guava boasts 4.2 grams of protein or 3% of the recommended daily value. Guava is not only protein-rich, but it is rich in vitamin C, fiber, and antioxidants. Guava boosts immunity as it contains four times the daily vitamin C requirement.
2. Avocados
Among the fruits high in protein is the superfood avocado. This yummy and nutritious fruit has 4 grams of protein per cup, equivalent to 8% of the suggested daily value. Aside from its high protein content, avocados are famous for its healthy monounsaturated fat that is good for the heart. And if that is not enough, avocados are also known for their fiber that helps with weight loss. Avocado on toast is a perfect breakfast for you.
3. Apricots
Apricots are a flexible treat as they can be eaten fresh, cooked, or dried. A cup of apricots contains 2.2 grams of protein or 4% of your daily protein needs. Dried apricots contain more protein than the fresh, ripe ones. Apricots are not only rich in protein, but they are also an excellent source of vitamins A and C that fight off free radical damage. Aside from that, apricots are rich in potassium, which is right for your muscles and other bodily functions.
4. Kiwifruit
This green-fleshed sweet fruit is among the foods that contain protein in a large amount. Also known as Chinese gooseberry, a cup of kiwifruit includes 2.1 grams of protein or 4% of the daily protein requirement. Apart from protein, kiwifruit is also rich in Vitamin C, boasting twice the daily recommended amount.
5. Blackberries
Blackberries are jam-packed with nutrients. A cup of blackberries has 2 grams of protein, which equates to 4% of the suggested daily value. Blackberries are also excellent sources of fiber, along with vitamins A, C, E, and K. It is also loaded with minerals, antioxidants, iron, calcium, potassium, and folate. Blackberries are one of your healthy snacks.
6. Oranges
Famous for its vitamin C, orange also makes it to the list of protein-rich fruits. A cup of orange contains 1.7 grams of protein or 3% of the daily protein you need. With its nutritional content, oranges enhance immunity and assist protein synthesis.
7. Cantaloupe
Cantaloupe has various names according to the country it belongs to. It is called “spanspek” in South Africa and “rockmelon” in Australia. Cantaloupe is a kind of melon. A cup of cantaloupe has around 1.5 grams of protein. Cantaloupe also contains vitamins A, B, and K.
8. Peaches
Native to northwest China, peaches are sweet, tangy, juicy fruits that are an excellent beta-carotene source. Peaches enhance eyesight and immunity. A cup of peaches has 1.5 grams of protein. Peaches also contain fiber, which is good for digestion.
