A diet rich in protein helps maintain a healthy weight , build and rebuild muscle, and also suppresses appetite. Along with carbohydrates and fats , proteins are considered a macronutrient, which means that the body needs large amounts of it to be healthy.
According to experts, between 10 and 15% of daily calories should be obtained from protein sources. Meat is not the only way to get the protein you need - there are other sources that can be included in your daily diet.
They are not only a great source of proteins , but also contain some vitamins of B group , including B6, B12, thiamine, riboflavin and folic acid . One boiled egg provides 6 g of protein.
While it is true that eggs are high in cholesterol, this only applies to HDL "good" cholesterol. Their consumption does not disturb cholesterol levels .
Healthy proteins are found in all nuts . Almonds, pistachios, cashews, walnuts are rich in essential macronutrients such as vitamin E , vitamin B6, magnesium , phosphorus, zinc and potassium.
And what is the number of proteins in different types of nuts? 5.9 g for 22 unsalted almonds; 5.9 g for 49 unsalted pistachios; 4.3 g for 14 walnut halves; 6.7 g for 35 unsalted peanuts and 4.3 g for 18 cashew halves.
3. Chia seeds
This superfood is "packaged" with useful omega-3 fatty acids , fiber, antioxidants and, of course, protein. The amount of approximately 30 ml of chia seeds contains 4 g of high quality protein , 12 g of carbohydrates - 11 of which are fiber , and 9 g of fat, 5 of which are omega-3.