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Protein-rich fruits like guava, avocado and jackfruit help in muscle building as well as overall well-being.
Although fruits are known for high minerals and vitamins, some fruits are also rich in protein.
Fruits are known as power boosters due to their low calorie content and nutrient-rich properties. They are mostly packed with essential vitamins and minerals that support digestion, maintain intestinal health, and effectively promote overall well-being. But do you know that some fruits could also be useful for weight loss? Incorporating a variety of these fruits into your daily balanced diet can have a profound impact on your overall health.
According to a report published by the Dietary Guidelines for Americans 2020–2025, an adult male should consume at least 56 grams of protein, while an adult female should get 46 grams per day. Consuming a little more than this amount can effectively help you lose body weight and fat while retaining or even building muscle mass.
According to the World Health Organization (WHO), fruits are not usually classified as high-protein foods, but certain exceptional fruits are rich in protein. They offer strength to the muscles and also help in losing weight. Having an antioxidant formula and an abundance of vitamins in them, fruits have a great impact on the body.
Let's take a look at some high protein fruits, which are extremely effective for weight loss and muscle building:
- Orange:According to the United States Department of Agriculture, fruits that have more than 1 gram of protein in them, such as oranges, can be effective in weight loss. Citrus fruit has 1.2 grams of protein in 1 whole fruit. It is a good source of vitamin C and is healthy for the entire immune system. It can be consumed raw, as juice and even as jam.
- Grenade:1 cup of pomegranate arils contains 2.9 grams of protein, which is extremely useful for weight loss. In addition, the fruit is rich in antioxidants, dietary fiber, fatty acids and anti-inflammatory acids, which are useful in strengthening the heart. It also lowers LDL, or bad cholesterol, and raises HDL, or good cholesterol, in the body.
- Jackfruit:According to a report by Eatingwell, Jackfruit is a nutrient goldmine. It contains 2.6 grams of protein per 1-cup serving, which is also a good source of blood pressure-friendly potassium. Additionally, the fruit is rich in magnesium, as well as vitamins.
- Blackberries:According to the United States Department of Agriculture, 1 cup of raw blackberries has 2 grams of protein and is rich in antioxidant properties. All of these properties help support intestinal health and reduce the risk of cancer.
- Guava:Guava is a tropical fruit rich in protein. Contains 4.2 grams of protein and 9 grams of fiber in each cup, rich in polyphenols and vitamin C.
- Apricots:Apricots contain about 2.3 grams of protein in raw form. However, when dried, the protein-rich content increases to nearly 4.4 grams, according to the United States Department of Agriculture.
- Raisins:Raisins are also beneficial for general well-being. According to a report from the American Heart Association, raisins also help control blood pressure due to the high potassium content. According to the United States Department of Agriculture, in 100 grams of raised 3.1 grams of protein can be found.
In addition to those mentioned above, many other fruits such as kiwi, avocado, banana, passion fruit, cherries, raspberries and peaches could also be helpful in increasing your protein intake.
