10 Protein-Rich Fruits To Add To Your Daily Diet

We have all grown up hearing that proteins can only be found in certain vegetables, eggs, and meat sources. Contrary to this popular belief, some fruits can provide us with a healthy daily dose of proteins, like guavas, peaches, oranges, and avocado. 

Proteins are considered the building blocks of life. From stimulating the growth and repair mechanisms in our body to regulating muscle growth and collagen production for healthy and younger-looking skin – they can rightly be called the “powerhouse” of our body. 

On average, we need approximately 50 grams of protein in our daily diet. Fruits are mainly rich in nutrients like carbohydrates, vitamins, minerals, and fibers, and experts believe that carbohydrates can aid in protein synthesis. With that said, let’s go through the list of ten fruits that can help you make up for your protein intake and boost your immunity and lean muscle functions. 


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These purple-colored delights boost the growth of cancer-fighting antioxidants, as well as dietary fiber, which maintains your healthy weight and regulates your blood pressure. 2.20 grams of protein can be obtained from 100 grams of prunes. 


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You can obtain 1.5 grams of protein from one cup of peaches. In addition to providing proteins, they are also considered a good beta-carotene source, which regulates your immune system and improves eyesight. They are also rich in fiber. 


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Guava is very rich in protein content, and each cup contains around 4.2 grams of proteins. It is also a great source of fiber and vitamin C, which helps keep your digestive and immune system healthy and might even rejuvenate your skin’s natural glow. 


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We are all familiar with the ground-breaking success of avocado oil in the beauty arena, so it’s not surprising that this fruit can promise you tons of nutritional content. A cup of avocados contains 3 grams of proteins. It is a healthy source of good fat, fiber, and potassium. 


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Oranges are rich sources of vitamin C and dietary fiber. You can obtain about 2 grams of proteins regularly from a healthy supply of oranges. Whether you enjoy them raw or prefer fresh juice, they can boost your immunity and aiding protein synthesis within your body. 


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Many vegans love to consume this spiky green fruit as a meat alternative. It can complement your traditional curry recipes, and you can even enjoy it roasted and seasoned with your meat dishes. There are about 2.8 grams of proteins in one cup of jackfruit. 


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One cup of kiwis can guarantee you about 1.14 to 2 grams of proteins. They are a healthy vitamin C source and can be consumed in raw form, juices, and even smoothies. Kiwis help boost immunity, improve eyesight and regulate blood pressure. 


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Apricots can be eaten raw and even consumed in salads and smoothies. Dried apricots are used to make delicious desserts and yummy snacks. One cup of sliced apricots can supply approximately 2.3 grams of proteins. 


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Blackberries can easily be termed as the powerhouse of healthy nutrients. You will find around 2 grams of proteins in one cup of blackberries. They are rich sources of vitamins, minerals, antioxidants, iron, calcium, magnesium, potassium, and even folate. 


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Grapefruits are high in proteins, dietary fiber, and vitamins and super low in calories. They can help you ace your ideal weight goals and provide you with an energy and hydration boost. One cup of grapefruits contains about 2 grams of proteins. 

Written By:
Ayesha Muhammad

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