High Protein Fruits – Which you can easily add to your daily diet

Kane Dane

Protein Rich Fruits have been used by people for thousands of years to help build muscle, burn fat, and boost immune systems. But it’s just recently that the benefits of fruits to have been explored scientifically.

There is some interesting research showing that eating protein rich fruits can enhance the effect of exercise and improve the function of brain cells.

Protein is found naturally in meat and fish and it is a building block of healthy tissues like cartilage and skin.

But eating too much protein can be dangerous to your body and can cause the body to overwork, leading to fatigue and reduced energy levels. It’s best to eat protein sparingly. And that’s what protein-rich fruits are doing for you.

Some research has suggested that the Protein Rich Fruits can have a positive effect on the health and longevity of the human body.

Many studies have been done, and although the effects aren’t always obvious, one thing is clear: if you’re eating a lot of protein-rich fruits such as blueberries or strawberries, you are more likely to live longer and have a higher quality of life.

In fact, people who regularly eat the kinds of fruits studied in these studies live an average of 10 years longer than those who don’t. Other studies have shown that fruits containing lots of antioxidants are good for the heart.

A study published in The Journal of the American Medical Association found that eating more apples with low levels of antioxidants could reduce your risk of a heart attack.

Disadvantages of eating lot of High Protein Fruits

Of course, there are some risks to eating a lot of fruits, especially the ones that are high in sugar. Eating too much sugar has been shown to cause diabetes and can even increase your risk of getting cancer.

If you need to cut down on your intake of fruit, try to eat more vegetables and lean meats instead. But if you have to eat plenty of fruits every day, it’s worth taking the extra step to find the perfect type of fruit.

The key is to find a fruit that is high in antioxidants so that it can do its job as a health food and to choose fruits that are easy on your stomach.

High-protein fruit juice may be a better choice than the regular variety. High-protein fruit juices contain more antioxidants than regular fruit juices and they usually taste better. But the problem with high protein fruit juice is that the amount of protein can get depleted quickly, leaving you feeling hungry again before you’ve even had a chance to enjoy them.

Milk and cheese are both great sources of protein as well, and you can get both protein and calcium from these as well. If you aren’t sure which ones you should include in your diet, just add them to a shake or take a glass of water with some fruit.

List of High Protein Food, and Health benefits

Guavas

Number one in our high protein fruit list is Guavas. Only 100 gm of Guavas contain 2. 6g of protein. It is also rich in Potassium (417 mg per 100 gm). Guavas have also been the best source of Vitamin C, Calcium and Fiber.

Guavas not only high protein fruit, but it also helps in treating many common health problems such as diarrhea, blood pressure, Constipation, etc.

It also helps your body to boost your Immunity, reduces the risk of cancer developing, prevents diabetes, Good for the heart.

Many high protein foods lead to Constipation, but Guavas are the popular home-remedy for treating Constipation, many studies also confirmed this.

Kiwi fruit

Kiwi is a super fruit, which is full of all important nutrients and mineral. Its taste is sweet and slightly tangy. Many researches also claim that Kiwi helps repair of body tissues, and increase the blood platelets count, as well as improve the body immunity.

Kiwi Nutrition Facts – 100 gm Kiwi Fruit

Protein 1.1 g,
Vitamin C 92.7 mg,
Iron 0.3 mg,
Calcium 34 mg,
Potassium 312 mg,
Phosphorus 34 mg ,
Dietary Fiber 3 g,
Carbohydrate 14.7 g ,
Cholesterol Zero,
Trans Fat Zero,
Saturated Fat 0.1 g .

Avocados

Avocado is another high protein, fruit it contains 2 gm in just 100 gm. It is also rich in potassium and Dietary Fiber.

Many researches show that this high protein fruit also has numerous health benefits. It is loaded with Potassium, healthy fats, fiber and other vital nutrients and minerals.

Healthy fats and rich source of fiber make it an excellent source for weight loss, metabolic health. Avocado good for heart and prevents diseases related to high Cholesterol.

Apricots

Apricots are an excellent source of protein, Vitamin C, vitamin A and C, and also rich in vitamin E, Potassium, and iron. This fruit is low in calories and high in protein.

Nutrition value of 100 gm Apricots

Calories 48
Saturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1 mg
Total Carbohydrate 11.1 g
Dietary Fiber 2 g
Sugars 9.2 g
Protein 1.4 g
Vitamin C 10 mg
Iron 0.4 mg
Calcium 13 mg
Potassium 259 mg
Phosphorus 23 mg
Zinc 0.2 mg

Blackberries

Every 200 calories of blackberry fruit contains 6. 5g of protein. Blackberries are full all essential vitamins and minerals like C, potassium K, manganese, iron and calcium.

Blackberries the high protein fruit has incredible health benefits which includes: It is a good source of vitamin C. According to many studies, vitamin C helps in reducing the formation of cancer-causing components in the body. Vitamin C work as an antioxidant which may help to reduce oxidative stress in the body.

This fruit is rich in fiber, which make it a good source to reduce cholesterol, and also helps in controlling blood sugar levels.

Blackberries are also the best source of potassium K, and the food rich in potassium has numerous health benefits which you can learn by clicking here: Health Benefits of Potassium K.

This great fruit rich in Manganese too, which may help prevent osteoporosis, manages blood sugar levels, and reduce epileptic seizures.

Only 150 gm of blackberries contains 0.9 milligrams of manganese, which is almost half the daily recommended value of the individual.

Blackberries Nutrition value of per 100 gm

Calories 43
Fat 0.5 g
Protein 1.4 g
Carbohydrate 9.6 g
Sugars 4.9 g
Fiber 5.3 g
Cholesterol 0 mg
Saturated Fats 0 g
Net-Carbs 4.3 g
Calcium 29 mg
Iron, Fe 0.6 mg
Potassium, K 162 mg
Magnesium 20 mg
Phosphorus, P 22 mg
Sodium 1 mg
Zinc, Zn 0.5 mg
Copper, Cu 0.2 mg
Manganese 0.6 mg
Vitamin C 21 mg

Orange

Orange juice is an integral part of a healthy breakfast and has excellent low calorie and high protein. Every 200 Calories of orange contain 4g of protein and zero fat.

This high in protein and highly nutritious citrus fruit contribute benefits to many healthy alignments such as helping in weight loss, improves skin health, prevent dehydration. It is a rich source of Vitamin C; therefore it also helps in prevent formation of cancer components in our body.

It is a very popular citrus fruit, and according to many research citrus fruits are good for blood pressure problems, heart problems, diabetes, and skin.

Oranges Nutrition value of per 100 gm

Calories 47
Fat 0.1 g
Protein 0.9 g
Carbohydrate 11.8 g
Sugars 9.4 g
Fiber 2.4 g
Cholesterol 0 mg
Net-Carbs 9.4 g
Calcium 40 mg
Iron, Fe 0.1 mg
Potassium, K 181 mg
Magnesium 10 mg
Phosphorus, P 14 mg
Zinc, Zn 0.1 mg
Vitamin C 53.2 mg

Bottom Line

Every fruit contains the some amount of protein. It is good to add fruit to your daily diet. High protein fruit diet not only helps in weight loss, but also have unlimited health benefits.

But be a little careful with intake fruits, don’t eat too much fruit because fruits also high in sugar. Which may cause to increase the chances of diabetes. But this is not confirmed by any study that natural sugar can cause the diabetes.

It is better to take precaution, so take adequate amount of fruits daily. If you already a diabetic patient, then consult with your physician before start the high protein fruit diet.