Fruits can help you prevent diseases like diabetes , reduce inflammation, and promote longevity. In addition to keeping you healthy, they can help prevent premature aging and even support mental health. They are packed with antioxidants, vitamins, and minerals. A fruit salad can also add protein to your diet.
Making some additions to fruit salads can make your plate more complete and increase its protein content, a very important macronutrient. Protein is not only important for fueling your muscles, it is also important for your immune system and other functions of your body.
1. Peanuts, almonds and pistachios
Peanuts, almonds, and pistachios are among the richest in protein. They also provide fiber, good fats, vitamins, minerals and polyphenols. Pistachios contain fewer calories than most other nuts. In addition, its content of essential amino acids is higher than that of any other dried fruit.
Yogurt is not only a source of complete protein, it is also a good source of calcium that supports the health of your bones and is also probiotic so it can benefit your intestinal microbiota. Dress your fruit with Greek yogurt or plain yogurt without added sugar. A 170 g container of skim Greek yogurt provides 17 g of protein.
Try adding spices like cinnamon and ginger to your fruit with yogurt. Be careful with reduced-fat yogurt, manufacturers often add a lot of sugar to offset flavor.
3. Whole grains
Oats is among the richest whole grains in protein and also have the benefit of being an excellent source of fiber and are gluten-free, making them an option for those who are intolerant to this protein.
One cup of quinoa provides you 8.1 g of complete protein. That is, with nine amino acids they are essential that the body cannot produce and that must be obtained from food. A cup of oatmeal provides you 8.9 g of protein , its beta-glucan fiber helps reduce total and LDL (bad) cholesterol levels and also control blood sugar levels.
Cheeses are a complete protein source and some of them pair well with fruit. Among the healthy low-sodium options you can opt for are feta cheese, which goes very well with watermelon; the cream cheese and ricotta cheese that go well with red fruits; while goat cheese is perfect for juicy and sweet fruits like mango. Half a cup of ricotta cheese provides 9.3 g of protein.
The seeds add protein, fiber, and other important nutrients. Chia seeds are a complete protein that contains all nine essential amino acids and are the richest plant source of omega-3 fatty acids. Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 4 grams of protein.