What is Protein: Top 10 Foods High in Protein:
Proteins are the main building material for the human body. They are found in muscles, bones, skin, tissues and even hair. In this article we discuss What foods are rich in proteins and what you should pay attention to.
Every person interested in proper nutrition has heard about the importance of protein in the diet. The menu of a healthy person should contain at least 30% of this nutrient, as well as 30% fat and 40% carbohydrates.
The use of protein-rich foods contributes to weight loss, muscle gain, provides protective functions of the body and plays an important role in digestion.
What is protein in food?
- Proteins are organic substances of animal and plant origin that provide support to the cells of the human body.
- Protein is essential for every living thing.
- Protein is important in the structure of every cell in the body.
- Muscle cells and various blood components are made up of proteins.
- Proteins are involved in the metabolism in the form of numerous enzymes and hormones in the body.
- Essential proteins are made from the binding of these amino acids. Amino acids that are not used for body building are converted into energy.
- One gram of protein gives four integers two tenths of a calorie.
- When there are not enough carbohydrates and fats in the diet, dietary proteins are used to gain calories.
- Consumption of such proteins is like wasting protein. Therefore, it is important to include adequate amounts of carbohydrates and fats in the diet..
- Foods such as meat, fish, pulses, lentils, oilseeds and cashews-almonds, peanuts are called protein-rich foods.
- Milk is rich in water. Excluding that part, milk solids are rich in protein.
- The above mentioned foods contain more than 20% protein.
- Soybeans contain the most protein in the diet. (40%) Cereals (wheat, sorghum, millet, maize, rice, sorghum, sorghum) are the lowest source of protein.
- Because these cereals contain only 10% protein. Rice contains only 7%. However, the protein in rice is of good quality.
- Cereals are abundant in our diet. Therefore, due to abundant consumption, we get protein rich food from cereals.
- Leafy vegetables, fruits and tubers provide only 2% protein. The oil left over from oilseeds contains 50 to 60 percent protein.
- Currently, due to the improvement in technology, there is a wide range of protein-rich edible and tasty foods available in the market that can be used by humans.
- New research will also make other protein-rich foods available. Attempts are being made to make single cell protein scp, a protein extracted from leaves, like yeast. However, these substances have not yet reached human consumption.
Types of Proteins:
- Complete proteins: are those that contain the eight essential amino acids. They are found in the greatest amount in the yolk of a chicken egg, meat, fish, milk and dairy products.
- Incomplete proteins: are those that lack at least one of the essential amino acids. The main source of this type of protein are vegetables, fruits, legumes, cereals, cereals, nuts, and soy.
- Animal proteins: are those found in animal products (meat, fish, seafood, eggs, and dairy products).
- Vegetable proteins: are those found in plant products (legumes, nuts, cereals, vegetables, soy).
Top 10 Foods high in protein:
- Eggs: Eggs are one of the prominent source of foods. They serve as an excellent source of vitamins, minerals, healthy fats, and antioxidants. One egg contains 6 g of protein and 78 kcal.
- Milk: contains many useful substances, including phosphorus, calcium and riboflavin (vitamin B2). One cup of whole milk contains 149 kcal and 8 g of protein.
- Almond: The popular type of tree nut is rich in nutrients, including fiber, vitamin E, manganese and magnesium. One serving of almonds (approximately 28 g) contains 164 kcal and 6 g of protein.
- Chicken: The first thing that nutritionists advise when it comes to healthy protein in the diet is skinless chicken. 100 g of the product contains 62 kcal and 31 g of protein.
- Oats: Grains are rarely mentioned in a high-protein diet, but they are an excellent source of energy and dietary fiber. Oats are one of the healthiest grains. It contains magnesium, manganese, thiamine (vitamin B1) and a number of other substances necessary for the body. One cup of cooked oats contains 307 kcal and 11 g of protein.
- Beef: The protein content in beef is 29 g at 219 kcal per 100 g of product. Meat is rich in highly bioavailable iron and vitamin B12. Beef is suitable for people who follow a healthy diet or a low-carbohydrate diet.
- Curd: Doctors recommend choosing a product with a fat content of at least 5% – unlike the fat-free version, it has fewer additives needed to obtain the desired consistency and enhance the taste.
- Yogurt: A thick fermented milk product goes well with snacks, it can be used as a dessert base or salad dressing. Choose natural yogurt without added sugar, it is also high in protein but lower in calories. A portion of the product (170 g) contains 17 g of protein and 100 kcal.
- Broccoli: If you don’t eat meat, dairy, and eggs, you can get a small amount of protein from vegetables. Thus, 100 g of broccoli contains 2.8 g of protein and 31 kcal. In addition, the green vegetable has a lot of fiber, potassium, vitamins C and K.
- Pumpkin seeds: The protein content in pumpkin seeds is 30 g per 100 g of the product. Pumpkin seeds are very high in calories – 559 kcal per 100 g. They can be added to salads, mashed soups and hot dishes.
Functions of proteins in the body:
- Protein are the building block of humanbody. protein is the main structural material of all cell membranes.
- All biochemical reactions in the body occur due to enzyme which are a proteins.
- Membrane proteins carry out active transfer of substances from the environment into the cell and vice versa);
- Protective (the body’s immune system produces antibodies, which are proteins, to fight infections);
- Hormonal (proteins of hormones coordinate body functions);
- Plastic (collagen and elastin are proteins that play an important role for connective tissues);
- Receptor (proteins play a key role in intercellular communications and signal transmission).
- Proteins have a special role in the form of antibodies to fight various infections.
- Therefore, protein has been given an important place in our diet.
- A diet that provides enough protein is considered as healthy diet.