We all know the importance of protein in our diet for our health, but let's remember - proteins are the building blocks of organs, muscles, skin and hormones.
Our body needs proteins for tissue maintenance and repair, and children need them for proper growth and development.
Studies show again and again that Foods rich in protein can help you lose weight and melt away belly fat while simultaneously building muscle and strength. Protein-rich foods can also help lower blood pressure, fight diabetes and many other chronic diseases.
Protein is found in a wide variety of foods that you consume regularly. How much protein you need from your diet varies depending on your weight, gender, age and health. In the rest of the text, we will list which foods are rich in proteins that you should have on your table every day, in order to melt fat and build muscles.
What are proteins?
Dietary protein comes from plant and animal sources such as meat and fish, eggs, dairy products, seeds and nuts, and legumes such as beans and lentils.
Meeting your protein needs is easily achieved through a varied diet.
Proteins are made up of building blocks called amino acids. There are about 20 different amino acids that link together in different combinations.
Your body uses them to make new proteins, like muscles and bones, and other compounds like enzymes and hormones. It can also use them as a source of energy.
Our body can produce 11 amino acids and they are known as non-essential amino acids. On the other hand, there are 9 amino acids that your body cannot produce, known as essential amino acids.
You need to include enough of these amino acids in your diet so that your body can function smoothly.
What happens in your body when you eat foods rich in protein?
When we eat a piece of chicken, that protein does not go directly to our muscles.
Proteins in food are broken down and reassembled into different types of proteins that exist in the body. No matter what protein you eat - plant or animal protein, your body will break it down into the different amino acid units they are made of.
Protein takes more time and effort to break down than carbohydrates, but not as much as fat. It starts in the mouth, because protein, especially animal protein, requires more chewing than other foods.
That mechanical process is the first step of digestion.
Then those pieces of protein are transferred to the stomach where they mix with acid and enzymes that help break down food. That mixture is then transferred to the small intestine, where special enzymes and acids (mainly pancreatic) are "injected" to break down that protein to the end. Once you get those little unique amino acids, they're ready to feed your muscles.
How much protein do you need?
There is no single answer to that question, but how much protein your body really needs for tissue growth and repair is determined by factors such as gender, age, body composition, health and activity level.
However, the average person needs 1 gram of protein per kilogram of body weight, and if you train and work on strengthening the muscles, you need to consume 2 grams of protein per kilogram.
However, many fitness experts believe that you need more than that in order for your body to function and develop optimally, so the advice is to consult a nutritionist and trainer before starting a diet.
Today there are various applications that can give you an insight into the amount of protein you have consumed, based on the meal you have had. We will emphasize: The body does not have a storage tank for protein, as is the case with carbohydrates. We have no way to store protein for future use in our body, and that's why we have to take them in every day.
Nutritional value of protein
The nutritional value of protein is measured by the amount of essential amino acids it contains.
Different protein-rich foods contain different amounts of essential amino acids. Animal products (such as chicken, fish and dairy products) have all the essential amino acids and are known as "complete" proteins.
Plant proteins (beans, lentils, nuts and whole grains) are usually missing at least one of the essential amino acids and are considered "incomplete" proteins.
If you follow a strict vegetarian or vegan diet, you must choose different sources of protein from a combination of plant foods every day to ensure that you are getting the right mix of essential amino acids.
As long as you eat a variety of foods, you can usually get the protein you need.
For example: foods that contain grains and legumes, such as baked beans on toast, provide all the essential amino acids found in a typical meat dish.
How do you know if you're getting enough protein?
As we have already said, it will rarely happen that you do not get enough protein through your diet if it is balanced enough. However, protein deficiency can occur in people with special medical conditions, the elderly, or people following a strict vegetarian diet.
Symptoms of protein deficiency can be:
- muscle tissue shrinkage
- fluid accumulation, especially in the feet and ankles
- anemia (inability of the blood to deliver enough oxygen to the cells)
Protein-rich foods for your table
Foods are commonly grouped into five different food groups, each providing key nutrients.
The two main food groups that feed your body with protein are:
- Lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans group
- Group milk, yogurt, cheese and/or alternatives (mainly reduced fat)
Eggs - an indispensable food rich in proteins
Eggs are one of the healthiest and the most nutritious foods.
They are an excellent source of vitamins, minerals, healthy fats and antioxidants, i.e. all the nutrients you need.
Whole eggs are high in protein, but the egg whites are almost pure protein.
However, the yolk also contains about half of the protein found in the egg.
In a large egg that contains about 7 grams of protein, 3 grams will come from the yolk and 4 grams from the white.
Therefore, eating the whole egg – not just the egg white – is the way to get the most protein and nutrients.
Protein content: 7 grams of protein per large egg and 78 calories.
Almonds – healthy snacks rich in protein
Almonds make a delicious protein-rich snack or a great addition to meals.
They're versatile, easy to eat on the go, and a good source of plant-based protein, especially for those who eat little or no animal products.
Eating nuts can help you meet your protein needs, and they also increase satiety, helping you feel fuller and less hungry throughout the day.
Apart from being rich in protein, almonds are full of antioxidants. These plant compounds protect the body from oxidative stress caused by free radicals, which can lead to aging, heart disease and some types of cancer.
The brown layer surrounding almonds contains the highest concentration of antioxidants, so it is best not to peel the almonds.
To make a balanced snack with almonds, eat them with pieces of fruit.
Almonds are rich in essential nutrients, including fiber, vitamin E, manganese and magnesium.Protein content: 6 grams and 164 calories per 28 grams of almonds.
Milk - a nutritious drink full of nutrients
Milk contains almost all the nutrients your body needs.
It is a good source of high-quality protein and is rich in calcium, phosphorus and riboflavin (vitamin B2).
If you're concerned about fat intake, low-fat or 0-fat milk is always a good option.
Note that if you are lactose intolerant, consuming milk can lead to gastrointestinal symptoms. If you are allergic to milk, you may also experience similar symptoms, so milk is not a suitable food for you.
Although there is lactose-free milk on the market today, for those who do not want to consume it an ideal alternative is soy milk.
Protein content: 21% calories. One cup of whole milk contains 8 grams of protein and 149 calories. One cup of soy milk contains 6.3 grams of protein and 105 calories.
Tuna - food rich in proteins, minerals and vitamins
When it comes to protein-rich foods, tuna tops the list. This type of fish has a low content of fat and calories, and only 85 grams of cooked tuna contains about 25 grams of protein, and on the other hand, only 110 calories.
It is also a good source of B vitamins, as well as minerals such as magnesium, phosphorus and potassium.
Tuna also has antioxidant properties due to its high amount of selenium, mineral needed for the functioning of the thyroid gland and building the immune system.
In addition, tuna is a good source of omega-3 fatty acids, which fight inflammation.
Tuna tends to contain some mercury, but its high selenium content protects against mercury toxicity. Studies have shown that consuming canned tuna once a week is not dangerous to health.
However, pregnant and breastfeeding women should not eat raw, cooked or grilled tuna more than once a month.Protein content in 100 grams: 29 grams.
Chicken - meat with a high protein content and few calories
Chicken is one of the most popular foods rich in protein.
Boiled skinless chicken breast contains about 30 grams of protein per 100 grams of meat!
Chicken breast also has 165 calories per 100 grams. 80% calories come from protein, while 20% comes from fat.
Chicken breast is especially popular among bodybuilders and those who want to lose weight.
The high protein and low calorie content means you can eat more chicken without worrying about taking in too many calories.
Chicken including breasts, thighs, wings and drumsticks. Each of these parts of the chicken contains a different amount of protein, fat and calories, so you can check their nutrients through one of the apps we talked about in the text above.
Broccoli - a vegetable with all essential amino acids
Broccoli is a very popular vegetable that also contains protein with all the essential amino acids. People can enjoy both raw and cooked broccoli.
Broccoli has the following protein content:
- One cup (88 g) of chopped broccoli contains 2.5 g of protein
- 100 g of broccoli contains 2.8 g of protein and 34 calories
- Proteins make up 33% of its calories
Broccoli is a very rich source of vitamins C and K, a good source of folic acid as well as phosphorus, potassium and calcium.
Broccoli also provides large amounts of plant compounds and flavonoids, such as kaempferol. They can have antioxidant, anti-inflammatory and anti-carcinogenic effects.
Besides, broccoli improves liver health by stimulating detoxification and production of antioxidant compounds in the liver.
Broccoli can be steamed, baked, or stewed. It's a good ingredient for soups, sauces or as a side dish, and because of its nutritional value, it's very good for your overall health!
How to get more protein during the day?
If you're looking for ways to get more protein, here are some suggestions:
- Try the peanut butter sandwich. Remember to use natural peanut butter without added salt or sugar
- Nuts and seeds are a fantastic source of protein. Try toasting some pine nuts or flaked almonds and putting them in your salad greens, or keep them on the table as snacks
- A plate of hummus and freshly cut vegetable sticks for a snack, or a hummus spread on your sandwich will easily give you extra protein at lunchtime
- Greek yogurt is one of the protein-rich foods that you can use throughout the day, with almost any food you prepare
In the text, we have listed which foods contain the most protein, and which at the same time have many other benefits for your health due to the high content of omega-3, vitamins and minerals.
Since these foods are rich in protein, at the same time, it will fill you up despite the low calorie content.
If you want your daily diet to be rich in protein, the Fit Pro Team will deliver protein meals to your home address every day. See the weekly menu and order “Bye Bye Weight” weight loss program or “Hello Balance” for detoxification of the body.
