top 10 protein foods

• hello friends,aaj humlog kuch interesting facts ke bare mein  baat karenge..jaise ki aapko pata hain ki body ko maintain rakhne ke liye nutrious diet chaiye..
• eggs..eggs mein protein ki matra bharpur hain..ek large eggs mein 6 gm protein rehti hain or 78 calories paayi jaati h
• almonds..almonds ek vishesh prakar ka nuts hain isme nutrients ki maatra aadik hain jisme fiber., vitamin e, manganese and magnesium almonds unko suit nahi karta jinko nut se allergy ho isme 15%calories 6 grams 164 calories per ounce (28gms)
• isme cashewnuts bhi aate hain inme (11%calories)and pistachios(13%calories)
• oats..oats ek poshak anaj hain hamare list mein ye hame healthy fibres magnesium manganese (vitamin b1)or anek tarah se poshak Pradan karte hain inme calories14%rehti hain..el cup oats mein 307 calories hoti hain
• cottage cheese..isme low fat and calories kam rehti hain69%of calories one cup(226gm)low fat cottage cheese1%fat contains 28 gm of protein 
• milk..milk mein sab tarah ke nutrients paaye jaate hain.jo hamare body ko pradan karte hain..rich in vitaminB2 calcium phosphorus..zero fat milk bhi market mein available hain..protein 21%of calories..ek cup milk mein 8gm protein or 149 calories 
• broccoli..broccoli poshak sabji hain jisme vitamin C vitamin k fiber potassium ki matra aadik hain..isme bioactive nutrients hote hain jo cancer se Hame bachate hain..isme sabse jyada protein hota hain baaki vegetable ke comparison mein
• beets...blood pressure ko maintain rakta hain vitamin C ki maatra aadhik hain..
• garlic..garlic ancient times se use hote aa raha hain..cholesterol maintain rehta hain..
• walnuts..sabse jyada antioxidants vitamin E se bharpoor..
• raspberries..vitamin C calcium or iron morning mein dahi ke saath khaye aapka din tarotaja rahega..