Since the body depends on the nutrients from the food you eat to repair and build muscle, connective tissue etc and deficiency of such foods can directly affect your body abilities to build muscle, and restoration from stressful workouts.

Although there are number of foods to choose from, but only a handful of muscle building foods that contain quality protein portion are there in real mean.

High protein diets

Diets lower in saturated fat and contain high amounts of quality protein are known as high protein diets or “complete proteins”, because they contain all types of amino acids which body needs to build muscle. In addition, the best muscle building foods have a high biological value (BV) rating, meaning their proteins can be easily digested and utilized by the body due to the simple configuration of the amino acids.

Here is a list of the best high protein foods, essential for your muscle building.

Fish

Fish is a perfect high protein food that should be a regular part of your diet. Fish contains high amount of quality protein, almost no carbohydrates, and little saturated fat.

Cold water fish varieties are most beneficial to eat such as salmon, trout and sardines. Fish, in spite of an excellent source of protein are best source of omega 3 fatty acids as well. As compare to pork or beef, fish digest more easily and have a high BV rating. Fish is highly nutritious, containing sufficient amounts of minerals like iron, zinc and calcium.

Kidney Beans

Although not generally considered as a high protein food, beans are a delicious highly nutritious food that draws attention of anyone, trying to build muscle.

They are an excellent source of quality protein, and unlike other muscle building foods, contain adequate amounts of fiber. Kidney beans contain a whopping 14 grams of protein, and 11 grams of fiber per cup. These are extremely low in fats and rich in folate, manganese, iron, phosphorus, copper and potassium.

Sweet Potatoes

Sweet potatoes are a wonderful diet rich in potassium and antioxidants, which are necessary for building muscles. When you exercise, your muscles produce free radicals, an antioxidant can help to neutralize those free radicals and repair muscle tissue.

Potassium-rich foods such as sweet potatoes and banana also help to counter the effects of acid-producing foods, such as meats, some dairy products etc, which can progressively loss the muscle mass.

Low Fat Dairy

Low fat cottage cheese, yogurt, and milk are good high protein diets. Each contains sufficient quantity of necessary protein. These are relatively cheap diets and also available in all seasons.

Yogurt has the supplementary benefit of live bacterial cultures, which are vital for digestion. If none of these products is allergen for you, include them in your diet. Consume organic diary products whenever possible because most of the dairy products have a high biological value and known as excellent source of iodine, calcium, phosphorus, vitamin B, potassium and zinc.

According to the RDA recommendations, you should get 1 gram of protein for every 2 pounds of bodyweight. This minimal level is for average person, who is not active enough and of course, someone who is trying to build muscles not sedentary. Recent data showed that active people need much more protein.

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“In an apparently healthy population, even a small reduction of a low-grade inflammation such as that associated in this study with regular consumption of dark chocolate might have clinically relevant benefits in the primary prevention of cardiovascular disease,” Dr. Romina di Giuseppe of Catholic University in Campobasso.

The inflammation was resolute by measuring levels of C-reactive protein (CRP), a biomarker for coronary artery disease (CAD), the researchers reported. Researchers hypothesized that people who eat dark chocolate regularly, which contains enormous antioxidants, might have lower CRP levels.

To investigate, they collect data of 4,849 healthy men and women who were participating in the Moli-sani Project. Among these, 1,317 people who had scarcely eaten any chocolate in the past, and 824 who use dark chocolate constantly. Most of them eat dark chocolate almost 5.7 grams each day.

CRP levels on average was 1.32 mg/L in participants who did not eat dark chocolate, compared to 1.10 mg/L in dark chocolate consumers. Dark chocolate consumers had healthier diets than those who didn’t. They were also younger and of higher social status, but less likely to exercise. Researchers adjusted other relevant factors, but the relationship between eating dark chocolate and lower CRP remained.

The CRP levels seen in the dark chocolate user corresponds to a “mild” risk of cardiovascular disease, whereas CRP levels in the non-consumers would be associated with “moderate” risk, researcher note.

The advantages were seen when people ate up to one 40-gram of dark chocolate in a week, but eating more chocolate wasn’t more beneficial. In fact, CRP levels starts to lower at higher consumption levels, the researchers found.

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“An antioxidant substance in red wine may help to prevent lung cancer. The findings provide momentum for future research to find out if there is something in red wine that may help to either prevent or treat lung cancer.” said lead researcher Chun Chao.

For their study, researchers collected data of 84,170 men among those 210 were identified as patients of lung cancer.

The researchers came to know, on average, each glass of red wine consumed per month lowers risk of lung cancer by 2 percent.

The greatest reduction was among men who smoked and drank moderate quantity (1 to 2 glasses) of red wine each day. These men lowered their risk for lung cancer by 60 percent, Chao’s group found.

But the scientists cautioned that, it doesn’t mean that it’s fine to smoke or use red wine extensively to prevent lung cancer.

“Men who smoke should stop smoking, even those who drink one or two glasses of red wine per day still face a greater risk of lung cancer than do non-smokers. This study should not be used as an excuse to drink more red wine. Moderation is always the best course.”

Dr. Leonard Lichtenfeld, of American Cancer Society’s said, “Clearly, we aren’t recommending that smokers go out and start consuming large amounts of red wine as a potential protection from getting lung cancer. There are other research reports that show that any alcohol, including red wine, can increase the risk of other cancers such as breast or colon cancer.”

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The study was published in the journal Lancet along with two different studies, which reveal that runny noses and wheezing in early days of life may be clear sign of asthma.

In the first study, researchers analyze data of more than 205,000 children and came to know that paracetamol use in infancy was associated with a 46 percent higher risk of asthma by the time the children were 6 or 7 compared to those never exposed to the drug.

Use of paracetamol in the last year has increased asthma risk by 61 percent, while high dosages of once a month or more in the past few years, raised the risk by three folds worldwide.

According to a hypothesis, paracetamol reduces antioxidants in the body. Some scientists think antioxidants, which stop free radicals from damaging body, can minimize the risk of cancer, heart disease and other ailments.

“Paracetamol can reduce antioxidant levels and … that can give oxidative stress in the lungs and cause asthma,” one of the researchers, Richard Beasley at the Medical Research Institute of New Zealand, told Reuters.

In a supplementary comment, Suzanne Lau of Charite University Medicine in Germany wrote, “These findings identify a population at risk of chronic obstructive airway disease in early adulthood, and they already showed a predisposition during preschool years.”

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Green tea, which originates in China but is now consumed all over the world, is made with pure leaves, and has undergone little oxidization during processing. Polyphenol content of green tea has antioxidant property that can help to prevent cancer.

Green tea also made 20% of drug-resistant bacteria susceptible to one of the cephalosporin antibiotics. These are important antibiotics that new drug resistant strains of bacteria have evolved to resist. There is also a suggestion that it can increase endurance in exercise by improving fat metabolism. But the actual benefits of drinking tea are not certain. Most research about tea’s benefits is based on epidemiological studies.

The researchers show that, tea acts at the cellular level by inhibiting inflammatory pathways to reduce inflammation, the study published in the open access journal BMC Medicine. They also said that, tea extracts reduce the interval of radiation-induced skin damage by up to 10 days in patients who received radiation treatment. Green tea extracts are more effective than black tea extracts in some patients of skin damage.

According to Dr Mervat Kassem from the Faculty of Pharmacy at Alexandria University in Egypt “We tested green tea in combination with antibiotics against 28 disease causing micro-organisms belonging to two different classes, in every single case, green tea enhanced the bacteria-killing activity of the antibiotics.”

Cardiovascular

Researchers have found that, the use of green tea rapidly improves the function of (endothelial) cells lining the circulatory system. Endothelial dysfunction is a key event in the progression of atherosclerosis. While black tea has been associated with improved short and long-term endothelial performance. Another study has already shown that green tea reverses endothelial dysfunction in smokers.

The evidence shows that regularly drinking green tea may reduce heart attack risk. But there is a contradictory fact on black tea consumption and heart attack risk reduction. It still needs further research to prove that, if drinking tea over long periods might positively affect cholesterol levels, blood pressure and atherosclerosis.

Cancer

The research claims that green tea polyphenol content has antioxidant properties that can help prevent cancer.  It still needs research whether regular black tea consumption influences cancer rates. Early lab tests with white tea indicate it may protect against colon cancer in particular but it requires more research.

Bone health

Previous studies have indicated that regular tea consumption might improve bone mineral density in older people. The recent research indicates that, green tea could be beneficial in reducing inflammation related to arthritis and slowing cartilage breakdown.

Memory

Recent studies found that old people in Japan who drank green tea daily showed reduced risk of memory complexity, than those who didn’t drink tea on a regular basis. While there is still much to study about benefits of tea, the possible benefits seem to be in the cup, not in supplements or tea extract capsules.

Dr Vlachopoulos says “Tea consumption has been associated with reduced cardiovascular morbidity and mortality in several studies. Green tea is consumed less in the Western world than black tea, but it could be more beneficial because of the way it seems to improve endothelial function. In this same context, recent studies have also shown potent anticarcinogenic effects of green tea, attributed to its antioxidant properties.”

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