High protein foods are essential in a healthy diet and the overall health of human beings. Protein is a component in all body cells; which helps to develop bones, muscles, internal organs, hair, nails, and skin. Protein is also fundamental for human growth and development, a strong immune system, and the reduction of blood fats. Protein is an important key to building and maintaining healthy muscles. Since, protein is a critical part of how our bodies stay strong and fit it is important to be educated about high protein foods.  There are many different types of foods that are high in protein. When cooking and eating, it is important to include these types of food because they help the body function optionally. The daily  recommendation of protein for men is 56 grams; and women should include 46 grams of protein in their daily diets. In order for individuals to achieve this goal high protein foods need to be eaten at each meal. The top categories of foods that are high in protein include meats, dairy, legumes, nuts, seeds, and some fruits and vegetables. Listed below are high protein foods that fall into the broad categories listed above.

Meat
Meats that have large amounts of protein are turkey and chicken breast, lean beef or veal, pork loin, and fish; such as salmon, halibut, and tuna.

Dairy
Foods in the dairy group that are high in protein include soy, evaporated, and animal milk. Other high protein dairy foods are yogurt and creams. Most types of cheeses are also high protein.

Legumes
High sources of protein are found in many legumes whether they are fresh, frozen, or canned. Most types of beans are included in this category. Tofu is also a legume that is protein rich. Soybeans and other soy based products have been gaining popularity in American diets and provide large amounts of
protein in different meals. Peanut butter is also a great source of protein and can be incorporated into many healthy high protein snacks.

Nuts and Seeds
There are lots of different nuts and seeds that are protein rich. Some nuts and seeds that individuals should include in their diets to increase protein levels are peanuts, almonds,
walnuts, sunflower, and pumpkin seeds. These foods are great to snack on and provide the body with the amino acids that are necessary to keep the body functionally properly.
Fruits and Vegetables
There are also fruits and vegetables that have high amounts of protein. Dried fruits usually contain more protein, however, fresh fruits are also very important and healthy to include in
your diet. Fruits high in protein are apricots, currants, figs, dates, blackberries, and avocados. Vegetables are also an essential part of the human diet and a person’s well being. Some of the vegetables that are ranked to have the highest levels of protein include sun dried tomatoes, kale, alfalfa, mushrooms, and spinach.

In addition to the foods listed above, people can also take different protein supplements in order to obtain high levels of protein in their diets. These supplements include protein bars and shakes.

Not all protein is created the same, so when considering foods high in protein make sure to pick items that are nutrient rich, but low in fat, sugar, and calories.  Some researchers believe that high protein diets are the best for individuals who want to lose weight and gain muscle. It is unsure exactly why protein helps reduce food carvings, but some believe it is because foods with high amounts of protein
do not activate the appetite stimulating hormone. Foods rich with protein also tend to satisfy hunger more than foods with lots of sugar. When insulin levels stay consistent people have fewer craving which help them maintain a healthy weight. Foods with a high protein content are good for overall
health and body function, however, many nutritionist and doctors use high protein foods in a specific manner to help with controlling the human diet and body composition. There are many diets that are built around high protein foods. The most popular is the Atkins Diet. Some of the other diets high in fats and protein, but low in carbohydrates, include the Dukan Diet, the Muscle Gaining Diet, and the Protein Power diet. Likewise, bodybuilders also formulate their diet strictly around foods and drinks that have high levels of protein. They follow diets with high protein levels for a couple of reasons. First, these types of diets maintain and increase muscle tissue and mass while continuing to burn fat. Also, the digestion of high protein foods require more energy for the components to break down in the body. Therefore, a diet that is composed of high protein foods build muscle while reducing the formation of fat cells.