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76

Football / Aduriz hat-trick helps Bilbao hammer Barca 4-0

« on: August 15, 2015, 01:43:48 PM »

Home > Sport > Aduriz hat-trick helps Bilbao hammer Barca 4-0
Aduriz hat-trick helps Bilbao hammer Barca 4-0
>>  Reuters
Published: 2015-08-15 12:48:29.0 BdST Updated: 2015-08-15 12:48:29.0 BdST


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Aritz Aduriz's second half hat-trick sent Barcelona spinning to a shock 4-0 defeat at Athletic Bilbao in the first leg of the Spanish Super Cup on Friday.







An under-strength Barca side were seeking their fifth trophy of the year but went behind after a stunning drive from the centre circle by Mikel San Jose sailed over keeper Marc-Andre Ter Stegen after 13 minutes.

Aduriz headed his first after 53 minutes and then sloppy defending allowed him to drive Bilbao's third.

Dani Alves then fouled Xabier Etxeita and Aduriz sent TerStegen the wrong way from the penalty spot to complete his treble after 68 minutes.

Unsettled forward Pedro started the game and came closest to scoring for Barca with a shot against the woodwork after 50 minutes.

The return leg is at the Nou Camp on Monday but even for Lionel Messi and company it may be asking too much to turn the tie around, though coach Luis Enrique is confident they can.

"If anyone can turn this result around then it is Barca and if not we will still try with all we've got," he told a news conference "It is not being arrogant to think that we can come out on top.

"This was not our best performance but still we were not fortunate."

Barca had the better of the opening minutes but Bilbao, who also had a number of players missing through injury, began to press.


Thanks
Asit Ghosh
Senior Lecturer, TE

77

Tennis / Sharapova is top female athlete earner eleventh straight year

« on: August 15, 2015, 01:37:41 PM »

Tennis star Maria Sharapova again tops the list of highest earning female athletes over the past year, according to Forbes.







For the 11th consecutive year, the Russian heads a list dominated by tennis players, who occupy seven of the top 10 spots.

The 28-year-old Sharapova, who won the French Open last year, collected $6.7 million in prize money, but her total estimated earnings were $29.7 million, according to Forbes.

The Forbes list also includes earnings from appearances, licensing and endorsements, personal business interests and, in some cases, salary.

World number one tennis player Serena Williams is second at $24.6 million, while motor racing driver Danica Patrick is the top non-tennis player, in fourth place with $13.9 million.

The only other non-tennis players in the top 10 are number eight Ronda Rousey (mixed martial arts) and number nine Stacy Lewis (golf).

Tennis is one of the few big-money sports where the earnings of women are somewhat comparable to men, though Sharapova’s income nonetheless was significantly less than the $67 million earned by Roger Federer, the top tennis player on the latest Forbes men’s list.

Boxers Floyd Mayweather ($300 million) and Manny Pacquiao ($160 million) head the latest men’s list, followed by Portugal and Real Madrid soccer player Cristiano Ronaldo ($79.6 million).

The female earnings were calculated from June 1 of last year until the same date in 2015.

Thanks
Asit Ghosh
Senior Lecturer, TE

78

Faculty Sections / Samsung just launched two gigantic new Galaxy phones, and they're gorgeous

« on: August 15, 2015, 01:32:49 PM »

Samsung just announced its new big Galaxy phones — the Galaxy Note 5 and the Galaxy S6 Edge+. Both phones will go on sale August 21, but we'll have to wait to hear from carriers on pricing.
The Galaxy Note 5 is the newest phone in Samsung's Note line that's been around since 2011, while the Galaxy S6 Edge+ is essentially a larger version of the Galaxy S6 Edge, but with some minor additions.

Both phones have 5.7-inch screens with resolutions of 2560 x 1440, which means they're larger and sharper than the display on the iPhone 6 Plus.

The Note 5 and Galaxy S6 Edge+ are both powered by the same processor (a Samsung-made Exynos 7420) that has eight cores, which means they should be able to multitask easily (the more cores there are in a processor, the more tasks it can handle at once without any hiccups).

The main difference between the two new devices, according to Samsung, is that the Note 5 is really aimed at productivity (i.e. editing Google Docs, taking notes) while the Galaxy S6 Edge+ is meant for media consumption (watching Netflix, etc).

Some other core details — both new Galaxy phones feature a 16-megapixel main camera, a 5-megapixel front camera, run Android 5.1 Lollipop, and have 4GB of RAM (that's a lot for a phone). Both devices come with a new feature that allows you to broadcast video in real-time to YouTube directly from the Camera app.

Samsung seems to have borrowed some design elements from the Galaxy S6 — both phones have glossy, smooth glass backs and metal incorporated into the build. That also means the backs aren't removeable and there's no SD card slot — so you can't swap out the battery or add more storage to your phone.


Thanks
Asit Ghosh
Senior Lecturer, TE

79

Football / El Clasico dates changed in fixture congestion chaos

« on: August 12, 2015, 10:25:40 AM »

Madrid (AFP) - The dates for both El Clasico clashes between Barcelona and Real Madrid in La Liga have been changed just days before the new season is due to get underway.

The first fixture between the two giants scheduled for the weekend of November 7/8 at the Santiago Bernabeu will now be played two weeks later after an international break on November 21 or 22.

Similarly the return at the Camp Nou will be a week later than planned on the weekend of April 9/10.

The fixtures have had to be rescheduled due to the early rounds of the Copa del Rey and Barcelona's participation in the Club World Cup.

A round of midweek fixtures planned for October 28 has been cancelled with Luis Enrique's men starting their Copa del Rey defence on that date instead.

With the league season now set to finish a week later than planned on May 22, the Copa del Rey final has been moved forward to May 7.

The La Liga season gets underway on August 21.


Thanks
Asit Ghosh
Senior Lecturer, TE

80

Football / Lionel Messi scores sick goal just 7 minutes into Barcelona's season

« on: August 12, 2015, 10:22:29 AM »

In case you were worried about Barcelona after they conceded early against Sevilla in the UEFA Super Cup, a reminder that they still have Lionel Messi on their team. Four minutes after La Roja scored a free kick, the best player in the history of the game answered with an even better free kick of his own. Giving away free kicks against Barcelona is a really, really bad idea.

Thanks

81

Football / Real Madrid Transfer News: Could Sergio Agüero Replace Karim Benzema? David De G

« on: August 11, 2015, 02:25:45 PM »

Real Madrid’s inconsistent preseason continued on Sunday when for the second game in a row and fourth time in seven friendly outings Rafa Benitez’s new side failed to hit the back of the net. Despite their failings in front of goal being mitigated by the absence of the injured Cristiano Ronaldo and Karim Benzema, Real Madrid’s lack of activity in the transfer market since Benitez took charge continues to be somewhat curious for a club used to making headline signings each summer.

The new La Liga season is now less than two weeks away, although speaking after a scoreless result with Valerenga, Benitez did not rule out Madrid doing business before the end of the transfer window.

“For a club like Real Madrid, the window is open until 31st August,” he said, reports Marca.

There remains one clear transfer target for Real Madrid in the form of Manchester United goalkeeper David de Gea. With just a year remaining on his contract and apparent desire to move back to the Spanish capital, where he came up through the ranks at Atlético Madrid, a transfer has long appeared simply a matter of time. However, United have dug their heels in, requesting Sergio Ramos in return or a massive fee of €45 million.

But the situation took a further twist over the weekend when De Gea was omitted from the United squad for the opening match of the Premier League season. Manager Louis van Gaal revealed it was because he considered De Gea to not be in the right frame of mind to play as speculation over a move to the Bernabeu goes on. After the match Van Gaal suggested the situation could rumble on, although with United unwilling to relax their demands.

“Of course [De Gea could stay],” he said in a press conference, reports Sky Sports “We have to pay a lot of money for the players we want so we want to sell at the same level when we have to sell. We want to keep him, of course. He has been voted the best player here for the last two years.

“We have observed in preparation and that was not the same David de Gea as last year. Of course when the situation has been cleared after September 1 we will look again.”

Despite their scoring troubles, the other big transfer story surrounding Real Madrid concerns a striker potentially on the way out. Benzema’s place at the Bernabeu has been rumored to be under threat with Benitez reportedly keen to link up Ronaldo and Gareth Bale through the middle this season. And Premier League challengers Arsenal have been repeatedly linked. Still, Benitez has claimed that he wants the France international to stay, while Arsenal manager Arsene Wenger has repeatedly stated that there is no great need to strengthen his striking department.

Yet Spanish sports daily AS is among the sources now reporting that Arsenal are poised to offer a club-record bid for the 27-year-old. Arsenal’s previous record was the 42.5 million pounds (€60 million) paid to Real Madrid for Mesut Özil  two years ago. Such an offer may give Real Madrid a tougher decision to make, yet, unless they secure a replacement of at least equal quality to Benzema, there would appear little prospect of allowing him to depart. Sergio Agüero would appear to be the man Real Madrid want and their interest in the Manchester City striker has continued to be reported by AS and the Daily Mail in recent days. However, Manchester City have no need or desire to sell and there has been no indication that the Argentina international would attempt to force through a move.

Indeed, any prospect of Agüero moving to the Bernabeu this summer became slimmer still over the weekend when he was handed the No. 10 shirt at Manchester City. Afterward, he promptly offered to autograph fans’ shirts with his old No. 16 or have them swapped for the new version -- not exactly the gesture of a player interested in leaving his club.


Thanks
Asit Ghosh
Senior Lecturer, TE

82

Humanities & Social Science / Carbon Fibre

« on: August 10, 2015, 05:23:42 PM »

Carbon fibre:
Carbon fibres are graphite and fabrics are highly flexible forms of manufactured graphite.


Uses:
Air craft structural compound.
Golf club shafts.
Submarines.
Pressure vessel in chemical industries.
Productive clothing.
Nursery night wear.
The frame of racing cars.

Properties:
 
Acids   : Resistant.
Alkali    : Resistant.
Organic compounds : Resistant   
Sublimation temp : 3469oC.
Does not melt.
 

Thanks
Asit Ghosh
Senior Lecturer, TE

 

83

Football / Barcelona Aim To Hit Opponents For Six

« on: August 08, 2015, 12:59:21 PM »

When young Manchester United striker Jesse Lingard put his side 2-0 up against Barcelona in Santa Clara two weeks ago in the International Champions Cup, half the 68,414 crowd cheered. The vast screens at the stadium, which will stage the 2016 Super Bowl, filled with images of celebrating United players.

As the English journalists tapped into their computers to meet midnight deadlines in England, Catalan journalists behind in the huge glass fronted media box tutted.

“It’s a friendly! What about Rome and Wembley?!” shouted one, to approval from compatriots. He bravely spoke in Catalan so the English journalists in front were unaware.

But he was right, of course. Barcelona are the best team in the world right now. They were playing a friendly and they didn’t have any of their stars who’d been in Copa America. Lionel Messi, Neymar, Claudio Bravo, Javier Mascherano and Daniel Alves are either the best or among the best in their positions in the world. Six of their regular starting - and settled - XI are South American, the aforementioned plus Luis Suarez. Youngsters in Argentina and Brazil dream of playing in Europe for Barça and Real Madrid over any English or German side. Similarities in culture, language and weather help.

Treble winners Barça have won every competition they’ve entered this year and plan to add two more trophies in August alone, the Spanish and European Super Cups.

The Catalans would likely beat a United side in transition eight times out of 10, just like they beat English champions Manchester City comfortably last season. And just like they also knocked the champions of Italy, France and Germany out of the Champions League en route to winning it – all of them with conviction. 

After his side were beaten 3-1 by Manchester United, Barça coach Luis Enrique was complimentary about the opposition and saw no reason why the English team couldn’t win the European Cup this season, but even a realistic Van Gaal said his aim wasn’t to win, but to come close. First, United need to overcome Club Brugge in a play off game.

Barça, the number one ranked team in the world, have few playing concerns. All their major stars are happy at the club. Neymar is playing well despite the off field distractions relating to his transfer. Messi looks happier (and leaner) than he’s been in years, with a positive understanding with his coach and teammates.

But it’s Suarez who has been the revelation. He made major errors for Liverpool and Uruguay for which he was rightly punished, but he also felt victimised by the British media. He’s happier living in a city where his mother tongue is spoken and where his in-laws have long resided. With better players around him than he had at Liverpool, him and Neymar have closed the gap on Messi and Ronaldo as the world’s leading two players. They’re still behind, but Suarez is becoming a major world star. Not for nothing did he enjoy walking three blocks without being recognised in San Francisco pre-season.

The Uruguayan’s success has been to the detriment of Pedro’s Barcelona career. The Canarian wants to leave for United, where he thinks he’ll get more minutes. Barça would rather he stayed, but accept his reasons – that he wants to play more football after starting in only 15 of 38 league games and just four of the 13 Champions League matches last season. He played a token minute in the final against Juventus in Berlin. Pedro’s 11 goals were another drop from the 19 the season before too.

Pedro is good enough to get in any forward line in the world except the two best ones in Spain and while Enrique wants to keep him for Barça’s three Super Cup games this month, they will be relatively powerless if United meet his €30 million buy out clause – one fifth of that if he moved to a Spanish club.

Enrique’s priorities will shift after a glorious first season. The Asturian needs to dominate Barça’s current project – that is work closely with his president and sporting director to shape Barcelona’s future. He knows more about football than they do and recent coaches including Tata Martino and Tito Vilanova had too little influence over recruitment. Sandro Rosell, the controlling president they worked under, didn’t help.

Securing the treble meant that Enrique won over Barça’s sceptical match going fans who compared everything to what Pep Guardiola did. But they’ve accepted that Enrique was right to tweak their playing style to make Barça more unpredictable. And to make them the best team in the world.

There are still clouds at the club. The new signings Arda Turan and Aleix Vidal can’t play until January as Barça are still banned from using players bought in 2015 after breaking rules regarding the recruitment of youngsters. The only surprise within football was that they’d got away with it for so long. 

And if current president Josep Maria Bartomeu, the man who put his signature on the Neymar contracts which brought attention from the tax authorities, is found guilty in his court case then he’ll likely step down.

For now he retains the support of the largely conservative fans, but they’ll stick by almost anyone if their team is wining. Former president Josep Lluís Nunez, now in jail, was hardly a paragon of virtues.

They also supported Rosell.

If Barça are to stay at the top then they need more stability and fewer of the boardroom squabbles which have de-stabilised the club, fewer actions which end up in courts. They also need to remodel Camp Nou, which is showing its age, and to listen to the fans who actually attend games and are tired of the poor atmosphere. Rejuvenating the Masia youth system back to how it was when it was producing more players fit for the first-team is another priority. They’re not easy tasks, but the club are aware of everything.

After Wednesday’s 3-0 Joan Gamper Trophy victory over AS Roma in front of a 90,000 crowd, Barça go into their first competitive game, the European Super Cup, against Sevilla in Tiblisi next week in good shape. The front three ‘trident’ of Neymar, Messi and Suarez were back together against Roma and showed why they’re the best attack in football. Now they have to do it for real again as Barça seek and fourth, fifth and sixth trophies of 2015.


Thanks
Asit Ghosh
Senior Lecturer, TE

84

Textile Engineering / Study on knitting parameters of different knitting

« on: August 07, 2015, 12:00:12 PM »

Abstract:

Knit garments have been thriving since last decades in our country.  Bangladesh has been placed second in knit garment export after China recently. In this regard the production of knit garment and its research has been developing day by day. We have studied different knitting machines and knitted fabrics like Single Jersey, Rib and Interlock and their parameters. The purpose of the study is to focus on different knitting parameters and their functional relation. We have collected empirical datas and hence compare them with theoretical datas. In case of Single Jersey, Rib and Interlock fabric it is seen that practical value of G.S.M or finished G.S.M is higher than that of theoretical grey G.S M. In this project work, we have tried to find out the relation and discuss the reason with available datas.


Regards
Asit Ghosh
Senior Lecturer, TE

85

Public Health / 10 Things You Didn't Know About Cucumbers

« on: August 07, 2015, 11:54:40 AM »

Well, we know who has replaced Panacea, Greek goddess of universal remedy: the cucumber. They're delicious, yes, but cucumbers are so much more than just taste. Here are ten things that the supernatural cucumber does.
1. Is there more to cucumbers than just water?
Cucumbers also contain Vitamins B1, B2, B3, B5, Folic Acid, Calcium, Vitamin C, Iron, Magnesium, Phosphorus, Potassium, and Zinc. All of these important nutrients to keep you healthy and happy.

2. Stressed?

Cut up a cucumber and place it in a boiling pot of water. The chemicals and nutrients from the cucumber will react with the boiling water and be released in the steam, creating a calming and comforting aroma.

3. Had a few too many drinks last night?
We've all been in your shoes. Cucumbers contain enough B vitamins, electrolytes, and sugar to replenish essential nutrients that alcohol absorbs from your body. Say goodbye to morning hangovers after eating a cucumber before you go to sleep.
5. Want to give your bathroom a quick and easy clean?
All you need is a slice of a cucumber to get rid of any tarnish or built-up residue. Take the slice and wipe it on any surface that needs some extra care.

6. Writing that dreaded essay with a pen and made a mistake?

Have no fear, the cucumber is here. Take the peel and slowly erase away the pen writing. You'll have a clean page in no time.


to be continue.....


Thanks
Asit Ghosh
Senior Lecturer, TE

86

Faculty Sections / iPhone 7 memory: SanDisk and Toshiba have crazy-fast 3D NAND storage for next-ge

« on: August 07, 2015, 11:50:27 AM »

Apple will have its iPhone 6s smartphones in stores in mid-September, but a new announcement from a pair of leading hardware suppliers seems to shed some light on what we can expect from the iPhone 7 that Apple will launch next year.

DON’T MISS: Windows 10 is spying on almost everything you do – here’s how to opt out

Earlier this week, Toshiba and SanDisk made an announcement that might sound boring to many iPhone users but is actually quite exciting: The two memory giants unveiled the world’s first 256Gb 48-layer BiCS 3D flash memory. Toshiba and SanDisk happen to be two of the major flash providers for Apple’s iPhone 6, with the third being SK Hynix.

Translated into English, that means Toshiba and SanDisk have created 32GB flash modules that should be faster than anything to date and more energy efficient. As Computer World points out, the new chips are built on 15nm process technology and offer twice the capacity of the densest memory available.

The new memory product is intended to be used in smartphones, tablets, memory cards, SSDs and other devices.

The product is based on 3D BiCS NAND technology, or Bit Cost Scaling, which should enhance write/erase reliability endurance and boost write speeds compared to 2D memory. The flash memory stores three bits of data per transistor.

Toshiba’s press release doesn’t explicitly mention any potential clients for its new memory product, but assuming Apple sticks to the same suppliers in the future, these new type of 3D NAND flash might be found inside the iPhone 7 family.

Though it may be just speculation at this point, the fact that Toshiba is announcing new 32GB 3D NAND modules for various products seems to indicate that there might not be a 16GB iPhone 7 next year.

The press release suggests that Toshiba would not be able to deliver the new memory product in time for the iPhone 6s launch. Toshiba says that it’ll start sampling the new flash memory in September, with the company adding that it is preparing for mass production of BiCS Flash at the Fab2 factory. The Fab2 plant, a Toshiba and SanDisk collaboration, will be completed next year.


Thanks
Asit Ghosh,
Senior Lecturer, TE

87

Allied Health Science / 11 Surprising, Delicious Foods That Boost Brain Power

« on: August 05, 2015, 02:49:08 PM »

You may choose certain foods to prevent bloating, avoid inflammation, and get glowing skin—but what about boosting your brain power every time you fill your plate?

The relationship between diet and brain health—from how to sharpen your mind and memory to starting Alzheimer's prevention super early—has been getting lots of attention lately, and Rebecca Katz, MS, author of the new science-based recipe book The Healthy Mind Cookbook, is at the forefront of the movement.

"It used to be that scientists thought that as you grow older your brain cells die," says Katz, who's also the executive chef at Food As Medicine and founder of Healing Kitchens Institute in Bolinas, California. "Now, we're actually seeing that our brain cells can regenerate—which is largely based on how we eat and exercise. If you're eating a whole foods diet, of course you're taking care of your body, but there are actually certain foods that are very important for the brain."

Want to know what they are? These are the 11 foods Katz says you should be eating to strengthen your mental muscles now.


Regards,
Asit Ghosh
Senior Lecturer, TE

88

Tennis / Nadal beats Fognini to win Hamburg Open

« on: August 02, 2015, 10:05:39 PM »

HAMBURG, Germany (AP) — Top-seeded Rafael Nadal overcame some sloppy play on his beloved clay to beat Fabio Fognini 7-5, 7-5 and win the Hamburg Open for the second time on Sunday.

Nadal squandered a 3-1 lead in the final set and saved two set points before prevailing in 2 hours and 34 minutes over the eighth-seeded Italian and the 2013 Hamburg winner.

"It was a great match, many great points, many breaks, we fought hard," Nadal said. "I had many ups and downs."

Former top-ranked Nadal extended his run of having won at least one European clay-court title every year since 2004 when he took his maiden crown in Sopot, Poland.

"It's an important title for me," Nadal said.

Nadal now has 47 clay-court titles, second to Guillermo Vilas' 49. It was Nadal's second title on clay this year after Buenos Aires in February. The Spaniard has 67 career titles overall. Nadal won in Hamburg in 2008.

With his third title of the year, Nadal will rise one spot to No. 9 in the rankings.

Fognini was trying to become the first player to beat Nadal three times on clay in a year. With six losses this year, Nadal has as many defeats on clay as in three previous years combined.

The two players traded breaks in the first four games and Nadal saved one break point to hold for 6-5. Fognini then saved three break points before Nadal clinched the set with a forehand return.

Nadal served for a 4-1 lead in the second but Fognini turned the match before wasting two set points in the 10th game. Nadal again had to save two break points before going 6-5 up. Two successive forehand errors by Fognini gave Nadal the match in the next game.

Thanks
Asit Ghosh
Senior Lecturer, TE

89

Faculty Sections / Cecil the lion lights up New York's Empire State building

« on: August 02, 2015, 10:04:09 PM »

New York (AFP) - A giant photo of the beloved Zimbabwean lion killed by an American trophy hunter was among images projected Saturday onto the Empire State Building in New York in a dazzling display.

The "Projecting Change on the Empire State Building" initiative was designed to raise awareness about the plight of endangered animals and was billed as a first of its kind.

An image of Cecil the lion, whose killing has sparked international outrage, was prime among animals whose pictures covered 33 floors of the southern face of one of the world's most famous landmarks in an eight-minute video loop.

New Yorkers from as far as 20 blocks away snapped pictures of the building as it lit up the nighttime sky over a steamy Manhattan.

The project was the brainchild of Louie Psihoyos, founder of the Oceanic Preservation Society and director of Oscar-winning 2009 documentary film "The Cove," which shone a grisly light on Japan's dolphin-hunting industry.

Fisher Stevens, producer of "The Cove," told AFP that Psihoyos had chosen the Empire State "because he wanted the most iconic building that he could think of, and for him it was the Empire State."

The project was designed "to start a conversation," he added.

In 2011 the top portion of the Empire State building was lit up in red to symbolize the blood of the slaughter depicted in "The Cove."

Thanks
Asit Ghosh
Senior Lecturer, TE

90

Allied Health Science / The Best Protein You Can Eat

« on: August 01, 2015, 11:44:00 AM »

Protein is the key to keeping cravings at bay, building lean muscle and dropping those last few pounds. But according to a new review published in Applied Physiology, Nutrition and Metabolism, it's not just how much protein you eat that's important: It's where you get your protein that also matters.

The reason is threefold. First of all, every source of protein -- from chicken to peanuts -- contains a different array of amino acids, the building blocks of protein. Of the 20 various amino acids, nine are "essential," meaning you can only get them from food. So it's especially important you get enough of those guys.

Animal-based sources (meat, eggs, dairy) pack them all in one amount or another, but most plant-based sources only contain a fraction of the nine essential amino acids, meaning that if you get all your plant-based protein from peas, you could end up not getting enough of certain amino acids, explains study co-author Rajavel Elango, a nutrition and metabolism researcher with the University of British Columbia's School of Population and Public Health. When getting protein from plant-based sources, it's important to munch on various protein-rich plants at every meal to help guarantee you get all of the amino acids you need by day's end.

FYI, that's not an excuse to forgo your veggies and get your protein fix from T-bone steaks at breakfast, lunch and dinner. After all, (and this is our "second of all") that would easily put you over the top in terms of your caloric, saturated fat and cholesterol intake. That protein plan would backfire big time.

Third of all -- and this might be the most important reason to choose your protein sources wisely -- every food packages protein alongside its own brand of vitamins and minerals, Elango says. Some sources are rich in B vitamins; others in iron, and some aren't rich in anything at all. Remember: Your body can't do much with protein if you're deficient in essential nutrients.

Want to make sure you're getting your protein from all of the right places? Here are some of the healthiest protein-packed foods you can eat:

Eggs

They don't just contain 6 grams of protein each. They contain 6 of the most valuable grams of protein around, says registered dietitian nutritionist Bonnie Taub-Dix, a U.S. News Eat + Run blogger, owner of the nutrition consultancy Better Than Dieting and author of "Read It Before You Eat It ." Eggs rate the highest in terms of their "biological value," the proportion of protein that, when eaten, helps form proteins and tissues in your body. Plus, they're rich in choline as well as vitamins B-12 and D, all of which are critical to keeping your energy levels up and cells humming along as they should. And there might not be a heart-health downside to eating them, after all. According to research published in the British Journal of Medicine, you can eat an egg a day without increasing your heart disease or stroke risk.

Cottage Cheese

Perhaps the most underrated cheese known to man, cottage cheese contains 25 grams of protein and 18 percent of your daily calcium needs in a single cup, says registered dietitian Jim White, spokesman for the Academy of Nutrition & Dietetics and owner of Jim White Fitness training studios in Virginia. Also noteworthy: It's rich in casein, the slowest-digesting protein you can eat, helping fend off hunger for hours.

Chicken
Poultry should be a staple of any omnivore's protein plan. It contains far less saturated fat than many other cuts of meat, and still contains 30 grams of protein per breast. Opt for white meat whenever possible to keep your calorie count down, Elango says.

Whole Grains

These heart-healthy grains contain more protein than complex carbs (which are vital to your fiber intake, heart health and weight-loss success). Among the best sources are quinoa, bulgur and freekeh, White says. All contain 6 or more grams per cooked cup, and quinoa is actually one of the few "complete" plant-based proteins out there, meaning it contains all of the nine essential amino acids.

Fish

"Low in calories and high in value, fish is an excellent source of omega-3 fatty acids promoting heart health and stabilizing moods," Taub-Dix says. Plus, they help keep your brain from shrinking as you age, per a 2014 American Journal of Preventive Medicine study. Among the healthiest sources: salmon and tuna. A 3-ounce serving of salmon will score you 17 grams of protein with 6.5 grams of unsaturated fatty acids. And tuna is a straight-up protein powerhouse, with 25 grams in just 3 ounces. Plus, if you're trying to cut calories, it's actually leaner than salmon, containing only 5 grams of total fat (both saturated and unsaturated). Study researchers recommend eating fish twice a week, baked or broiled.

Legumes

These guys are as rich in protein as they are in heart-healthy fiber. Plus, they're solid sources of B vitamins, according to Elango. Opt for beans, lentils, soybeans (edamame) and peas. Even peas contain 8 grams of protein per cup. Impressive, no?

Greek Yogurt

Perfect for breakfast, snacks or as an ingredient in just about anything, plain, nonfat Greek yogurt contains 17 grams of protein per serving. In case you were wondering, going fat-free won't cut down on how much protein your yogurt contains. "Plain is your best option as fruit flavors can pack in loads of sugar," White says.
Nuts

They are known for being rich in healthy unsaturated fatty acids, but they've also got a lot of protein going on. Plus, people who eat a handful of nuts per day are 20 percent less likely to die from any cause compared to those who don't eat nuts, according to a 2013 New England Journal of Medicine study.

Leafy Greens

Calorie for calorie, kale, collard greens and other leafy greens are surprisingly rich in protein. For instance, a 70-calorie serving of spinach contains about 10 grams of protein. While greens don't contain all of the amino acids you need, pairing them with beans and legumes can help make them "complete" with the nine essential amino acids.

Thanks
Asit Ghosh
Senior Lecturer, TE