Daily protein requirement
Proteins are made up of 20 amino acids, nine of which are essential, which means that the body is unable to produce them on its own and it is therefore necessary to introduce them with a balanced and healthy diet.
The amount of protein you eat daily depends on a variety of factors, including age, gender and physical activity. The optimal amount would be: 0.8 grams of protein per kilogram of body weight per day.
Diet alone can provide more than enough protein, even if it is a vegetarian or vegan diet. However, plant-based foods don't always contain complete proteins or proteins that have all nine essential amino acids. So, if no animal products are consumed, it is advisable to bring a variety of plant proteins to the table throughout the day to get all the amino acids.
To build muscle, it's best to eat protein at breakfast.
The most protein foods
Chicken and turkey
Chicken breast: 54.5 g of protein
Chicken is a popular and versatile food choice. It can be cooked, roasted, fried, grilled and seasoned with oil, accompanied by your favorite vegetables and foods rich in complex carbohydrates, such as quinoa, spelled or brown rice. Poultry might be one of the best foods when it comes to a "well-rounded diet: it is high in protein and B vitamins and low in saturated fat."
Ground Turkey: 53.9g of protein
Turkey breast or ground turkey meat are two other healthy foods that are high in protein and low in carbohydrates. They contain B vitamins and heme iron, a form of iron found only in animal products that is best absorbed by the body.
Salmon and Shrimp
Salmon: 45 grams of protein
Salmon is perhaps one of the best protein-rich foods due to its heart-healthy omega-3 fatty acids. A food that is recommended to eat twice a week. Salmon is also an excellent source of vitamin D, which is hard to find in many foods. Tuna and salmon. Here are the differences between them.
Shrimp: 19.4 grams of protein
Shrimp is a popular high-protein, low-fat food. One serving has only 100 calories and 1.4 grams of fat, plus selenium, vitamin B12, and phosphorus. Shrimp are a healthy (and tasty) appetizer.
Lean beef
Lean ground beef: 45 grams of protein
Another top of the charts when it comes to high-protein, low-carb foods is beef. A lean steak contains 90 percent of your daily protein requirement. It is also an excellent source of B vitamins and iron.
However, consumption of red meat (such as beef) is associated with an increased risk of heart disease, cancer and type 2 diabetes. This is why nutrition experts recommend limiting your intake to one cooked serving per week. Choose cuts. leaner meats to get less saturated fat, the type of fat believed to contribute to chronic disease.
Tofu and Tempeh
Tofu: 43.5 grams of protein
Tofu comes from soy and is one of the best protein-rich vegan foods because it provides complete protein. Just 1 cup of raw solid tofu contains 87% of the amount of protein to be consumed in a day. Tofu, which can take the shape and flavor of anything you cook it with, also offers fiber, vegetable iron and 132 percent of the recommended daily calcium intake.
Tempeh: 33.7 grams of protein
Tempeh comes from fermented soy, but unlike tofu, tempeh has a nutty flavor and chewy texture. It is often used as a meat substitute.Like tofu, tempeh is an excellent source of plant-based complete protein. It also provides iron and potassium.
In this article the health benefits of soy foods
Canned tuna
Canned tuna: 22.6 grams of protein
Canned tuna is a popular lunch, whether mixed into a salad or sandwich. Tuna is known for its high levels of mercury, but the "light" canned variety tends to have lower levels. Contains protein and omega-3 fatty acids, which support heart health.
Lentils and black beans
Lentils: 17.9 grams of protein
Lentils are a great high-protein vegetarian food. Not only that, they also provide solid sources of fiber, potassium, folic acid, and antioxidants. Eating lentils regularly contributes to the improvement of cholesterol and blood sugar levels.
Black beans: 15.2 grams of protein
Eating a variety of beans (and mixing them with rice) is a good way to get the complete protein your body needs, especially if you don't eat meat or other animal products. Black beans contain iron, calcium, fiber and protein. A diet that regularly includes dishes based on beans, lentils and legumes helps reduce the risk of the onset of chronic diseases.
Yogurt and Ricotta
Yogurt: 14 grams of protein
Yogurt is one of the best high-protein breakfast foods due to its calcium, protein, and probiotic content. Probiotics are the good bacteria that are linked to improving gut and immune health. When choosing yogurt, avoid those with added sugar. Instead, opt for simple flavors and add fresh fruit for a fiber boost.
Ricotta: 12.5 grams of protein
Ricotta, especially when mixed with fruit rich in fiber, is a complete and healthy snack thanks to its fat and protein content. The fat-free and low-fat versions provide the same amount of protein: 12.5 grams. Cottage cheese is also a good source of bone-supporting calcium.
Egg
Eggs: 12.2 grams of protein
Eggs are one of the best protein-rich breakfast foods. Most of the protein content of eggs - two eggs have 24 percent of the daily protein requirement - is found in egg whites, but eating one yolk is also recommended, as it's a good source of choline, the brain-supporting fat.
Cow's milk and soy milk
Milk: 7.7 grams of protein
Milk is one of the best protein-rich drinks. Cow's milk contains a wide range of other crucial nutrients, including calcium, potassium and fat, and is often fortified with vitamin D. Together, calcium and vitamin D can help build and maintain strong bones.
Soy milk: 6.9 grams of protein
An ever popular "milk" choice for vegetarians, vegans and dairy intolerant, soy milk, or soy drink, is one of the best high-protein, complete-protein milk substitutes. If you opt for a "plant-based alternative to milk, always choose the fortified versions to ensure that you are receiving important nutrients such as calcium and vitamin D."
Peanut butter
Peanut Butter: 7 grams of protein
A food loved by athletes, peanut butter is rich in protein. Two tablespoons contain 7 grams of protein. The cream is also high in heart-healthy unsaturated fats and goes well with oatmeal, toast, bananas and even pan-fried as a topping. Although peanuts aren't technically nuts - they are legumes - even walnuts like almonds and cashews provide vegetable protein, in lower quantities (12% and 8% of the DV, respectively).
The pasta? Integral with bran proteins
Carbohydrates are good for you, especially when they are whole, like wholemeal pasta. Whole grains contain all three parts of the grain: the bran, the germ and the endosperm. Much of a grain's nutrition comes from the germ and the bran, including the proteins and fats of vegetable origin. A portion of pasta cooked 80 gram whole grain provides 7 grams of protein.
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