High Protein Foods That Are Great For You

Tofu

There have been some mixed messages about soy products and how healthy they are. It is important to note healthy tofu would come from an unprocessed soy product. When in a pure form, tofu offers an excellent source of amino acids, calcium, and iron along with micronutrients.

A study on Chinese adults concluded tofu is a more effective way of preventing stomach cancer than normal soy. When tofu replaces meat, there is an increase of folate, vitamin K, calcium, magnesium, iron, and fiber. It will also lower cholesterol intake, lowering an individual's risk of cardiovascular disease. There are also anti-inflammatory properties that can help protect blood vessels from inflammatory damage. The phytonutrient genistein can motivate the activity of a tumor suppressor protein called p53. When it becomes active, it can assist in cell death of cancer cells preventing the activity of cancer from growing. It is especially effective in slowing tumor formation of breast and prostate cancer.

Quinoa

Quinoa contains flavonoids, which are plant antioxidants showing many health benefits. In particular, the antioxidants quercetin and kaempferol are found in large amounts in quinoa. They provide molecules with anti-inflammatory, antiviral, anti-cancer, and anti-depressant qualities.

It is high in fiber, protein, and many minerals, and does not contain gluten, making it a good grain option for celiac disease patients. While many gluten-free foods contain lots of refined starches, quinoa is a naturally gluten-free food. Where most proteins lack some of the necessary amino acids, quinoa has all of the amino acids the body needs. It is also high in magnesium, potassium, zinc, and iron.