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#3 Eggs
Benefits: Often termed as a complete source of protein, eggs provide the body with all the essential amino acids required for muscle building and regeneration. Eggs also go a long way in reducing the risk of heart attacks and other cardiovascular ailments.
Nutrients: One large egg contains around 80 calories of energy along with 6 grams of protein and 5 grams of fat. It is a good source of many essential vitamins such as vitamins A, B6, B12 and D.
#4 Tofu
Benefits: Tofu contains good amounts of protein and all the eight essential amino acids, which are quintessential for muscle building and recovery. Few studies have pointed out that having tofu on a regular basis could reduce the bad cholesterol in the body.
Nutrients: 100 grams of tofu contains around 75 calories of energy, 8 grams of protein, 5 grams of fat and 2 grams of carbohydrates. It contains good quantities of Iron, Magnesium, Phosphorous and Calcium along with vitamin B6.
Alternatives: Cottage cheese, Greek yoghurt.
