Foods To Get Protein

Author: Alexander Bruni Time for reading: ~2 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

Chicken Meat

People who lead a healthy lifestyle always pay attention to the proteins in their menu

Almost all foods contain proteins in their composition. If their percentage is lower, various changes occur with the body, such as loss of muscle mass, can even lead to death. Elevated levels also have an impact. That's why it's important to control how much protein we eat.

Athletes are regularly the people who most often monitor protein levels and therefore follow a high-protein diet. Bodybuilders, for example, need a lot more protein than people who have lower physical activity. For their good shape, it is important what food they eat every day. Most adults need about 0.8 grams of protein per kilogram of body weight per day. The amount can vary depending on age, lifestyle and some other factors.

People who lead a healthy lifestyle always pay attention to the proteins in their menu. Unlike carbohydrates and fats, protein is not stored in the body, but is burned to supply energy . About 10-35% of the calories in an adult's diet come from protein.

Here are the foods we can get protein from:

Chicken meat

The problem with animal protein is that it comes with a significant amount of saturated fat. Chicken and turkey are the best sources of protein and niacin ( vitamin B3 ). The average amount of protein and fat in meat is about 25 grams. Niacin helps in lowering cholesterol and reduces the risk of cardiovascular disease.

It is best to grill chicken or turkey, add to soup or bake in the oven. It is better to cook with a minimum amount of fat.

Fish

Most fish are a rich source of protein and many other nutrients, especially vitamin B6 and B12. Only 85 g of salmon contains about 17 grams of protein. This fish is also known for its omega-3 fatty acids, which are great for our cardiovascular system and help reduce inflammation. Other fish that are rich in protein are tuna (25 g), tilapia (22 g), sardines (21 g), trout (17 g), mackerel (16.5 g), cod (15 g), perch. (13 g).

Soy

People who do not eat meat can consume soy to get the amount of soy they need. It turns out to be the only vegetable that contains all 8 essential amino acids. There are 36 grams of protein in 100 grams of soy. It is also rich in fiber, iron and zinc, does not contain cholesterol.

Soy is not recommended for people who have a thyroid problem .

Eggs

One large egg contains about 6 grams of protein. However, we are talking about organic eggs, which do not contain hormones. If we have problems with cholesterol, we should eat only 1 egg a day or just do not consume the yolk.

Grains

Wheat grains are rich in protein. 100 grams of wheat contains 14 grams of protein. Most whole grain breads contain between 25 and 30 grams of protein.