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Protein-rich fruits like guava, avocado and jackfruit help in muscle building as well as overall wellbeing.
Though fruits are known for high minerals and vitamins, a few fruits are also rich in protein.
Fruits are known as the 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 gut health, and effectively promote overall wellness. But do you know some fruits could also be helpful in weight loss? Incorporating the assortment of those fruits in 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 daily. Consuming a bit more than this amount can effectively help in losing body weight and fat while retaining or even building muscle mass.
As per the World Health Organisation (WHO), fruits are not typically categorised as high-protein foods, but certain exceptional fruits are protein-rich. They offer strength to muscles and also help lose weight. Having an antioxidant formula and an abundance of vitamins in them, fruits have a huge impact on one’s body.
Let’s take a look at a few high-protein fruits, which are extremely effective in weight loss and muscle building:
- Orange:According to the US Department of Agriculture, fruits that have more than 1 gram of protein in them, like oranges, can be effective in weight loss. The citrus fruit has 1.2 grams of protein in 1 full 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.
- Pomegranate:1 cup of pomegranate arils contains 2.9 grams of protein, which is extremely helpful in weight loss. Additionally, the fruit is rich in antioxidants, dietary fibre, fatty acids, and anti-inflammatory acids, which are helpful in strengthening the heart. It also lowers the LDL, or bad cholesterol, and raises HDL, or the good cholesterol, in the body.
- Jackfruit:As per a report by EatingWell, Jackfruit is a nutrient gold mine. It contains 2.6 grams of protein per 1-cup portion, 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 US Department of Agriculture, 1 cup of raw blackberries has 2 grams of protein and is rich in antioxidant properties. All of these properties help in supporting gut health and reducing the risk of cancer.
- Guava:Guava is a tropical fruit rich in protein. It contains 4.2 grams of protein and 9 grams of fibre in each cup, rich in polyphenols and vitamin C.
- Apricots:Apricots contain around 2.3 grams of protein in raw form. However, when it is dried, the protein-rich content increases to almost 4.4 grams, as per the US Department of Agriculture.
- Raisins:Raisins are also beneficial for overall well-being. As per a report by the American Heart Association, raisins also help manage blood pressure due to the high potassium content. According to the US Department of Agriculture, in 100 grams of raising 3.1 grams protein can be found.
Besides the above-mentioned ones, many other fruits like kiwi, avocado, banana, passion fruit, cherries, raspberries, and peach also could be helpful in increasing your protein intake.
