2023 Author: Malcolm Clapton | [email protected]. Last modified: 2023-05-22 06:26
Protein is essential for building muscle. But if you only consume one protein-rich food, then the body is not getting all the essential amino acids. Find out which foods are high in protein as well as other important nutrients.
Not only is the amount of protein consumed important, but also the source of protein, according to a new review posted on the site. There are three reasons to be concerned about this.
First of all, any protein source, be it chicken or peanuts, contains different amounts of amino acids - the building blocks of proteins. Of the 20 possible amino acids, nine are simply necessary for the body. You can only get these amino acids from food. So it is very important to properly compose your menu, including various foods rich in protein.
Animal products (meat, eggs, dairy products) include all the essential amino acids in one amount or another, but most plant foods contain only fractions of the nine essential amino acids.
“This means that if you choose to get protein only from nuts, the body will be deprived of important amino acids,” explains study co-author Rajavel Elango, nutrition and metabolism specialist.
When you get protein from plant-based foods, it is important to choose the right variety and amount to get your full daily intake of essential amino acids.
Of course, this is not a reason to give up your food preferences and get protein only from steaks, eating them for breakfast, lunch and dinner. Such a diet, in addition to protein, contains a large amount of calories, fat and cholesterol, which negatively affects your figure and health in general. And this is the second reason to watch what foods you choose to saturate your body with protein.
And finally, the third reason is the most important. “Every food you use as a source of protein contains a certain amount of vitamins and minerals,” says Ilango. "Some foods are rich in vitamin B, others are rich in iron, and in others there are practically no nutrients at all."
Your body will not be able to metabolize the protein it produces to its fullest potential if it is deficient in important nutrients.
Want to make sure you're getting your protein from the right foods? Here are some of the healthiest sources of protein.
"Not only does each egg contain 6 grams of protein, it is also the most useful protein," says (Bonnie Taub-Dix), American nutritionist, blogger and author of Read Before You Eat.
The protein obtained from eggs has the highest digestibility and helps to form body tissues. In addition, eggs are rich in choline and vitamins B 12 and D - substances important for maintaining overall energy levels and energy storage in the cells of the body.
Despite the widespread belief that cholesterol from eggs negatively affects the work of the heart, as a result of which this product can be consumed no more than 2-3 times a week, scientists have proved the opposite. A study published in the British Medical Journal found that one egg per day does not affect the heart and does not increase the risk of stroke.
"One serving of cottage cheese (150 grams) contains about 25 grams of protein and 18% of the daily value of calcium," says nutritionist Jim White. Plus, cottage cheese is rich in casein, a slow-digesting protein that blocks hunger for several hours.
Poultry should be the mainstay of a protein diet. It contains less saturated fat than most other meats and about 40 grams of protein per breast (20 grams of protein per 100 grams of meat). Ylango advises opting for white meat as often as you can to help you consume fewer calories.
Whole grains are good for your health and contain much more protein than foods made from regular flour. For example, bread made from first grade wheat flour contains 7 g of protein, and whole grain bread contains 9 g of protein per 100 g of product.
More importantly, whole grains provide fiber, are good for the heart, and help control weight.
“Fish, which is low in calories and many nutrients, is an excellent source of omega-3 fatty acids, which support heart health and stabilize mood,” says Taub-Dix.
Among the healthiest fish are salmon and tuna. One serving of salmon contains about 20 g of protein and 6.5 g of unsaturated fatty acids. And tuna is a real storehouse of protein: 25 g per 100 g of product.
If you want to get rid of excess body fat, you should also include salmon in your diet: it contains only 10-12 g of saturated and unsaturated fat. Nutritionists advise eating fish baked or fried twice a week.
Legumes are high in protein and fiber, which are good for heart function. It is also an excellent source of vitamin B. Avoid beans, lentils, soybeans, and peas. 100 g of peas contain 23 g of protein, beans - 22 g, and soy - 34 g of protein.
Greek (filtered) yogurt
Greek yogurt can be used as a breakfast, as a snack, or as an ingredient in a variety of dishes. Compared to regular yoghurt, Greek yoghurt has almost twice the protein: instead of 5-10 g in one serving of yoghurt - 13-20 g. In addition, Greek yoghurt is quite high in calcium: 20% of the daily value.
Nuts are known to be rich in healthy unsaturated fatty acids, but they are also high in protein. In addition, a 2013 study published in the New England Journal of Medicine found that people who eat a handful of nuts a day are 20% less likely to die from ailments.
Various types of greens and green leafy vegetables are rich in protein. For example, 100 g of spinach contains only 22 kcal and about 3 g of protein, while parsley contains 47 kcal and 3.7 g of protein. Although greens lack essential amino acids, you can combine them with legumes and get enough protein and nutrients.
What protein-rich foods do you prefer?