Proteins are essential macronutrients in a healthy diet. The human body needs proteins to develop and repair muscles and tissues. It helps in transporting nutrients in the blood. Proteins also participate in the body’s defense against diseases, and also generate satiety that helps control weight.
Proteins should be part of any diet. Hang on, as we share the delicious foods with the highest quantity of proteins.
The Foods Richest In Protein
Before starting with our top ten foods rich in protein, we will define proteins and why they are crucial in a healthy and balanced diet.
Proteins are made up of amino acids linked by peptide bonds. These amino acids consist primarily of carbon, hydrogen, oxygen, nitrogen, sulfur, and phosphorus.
Proteins are essential in our diet because certain types (essential proteins) are not generated by our body but are essential for life, especially for growing children, adolescents, and pregnant women. The reason why these essential proteins must be supplied from the foods we take in.
Also, taking into account that proteins can be of animal and plant origin, we now present our top protein-packed foods:
The salted cod is a trustworthy source of protein as approximately 75 grams of every 100g salted cod are made up of protein. A small loin of baked salt cod can be a perfect source of protein for a typical day.
It is the legume with the most protein (30 grams out of 1,000) and is perfect for consumption with salads or as an accompaniment to hundreds of dishes.
A large amount of protein is the perfect excuse to consume prawns (24 grams per 100g of prawns and hardly any fat). Without a doubt, it is a good source of animal protein.
Almonds and Pistachios
Almonds serve as a mid-afternoon or a meeting snack to take care of hunger and fill the body with protein. It contains around 25 grams per 100 and a large amount of Omega 3 fatty acids.
Turkey and Chicken
White meats are the healthiest since they hardly contain fat or cholesterol. In addition, they are rich in vitamins A and B, which are essential for the correct metabolism of nutrients. But in addition, they also help protect the body from infections and are rich in iron, phosphorus, magnesium, potassium, and zinc.
Turkey and chicken are the best-known sources of this type of meat and have up to 25g of protein per 100g. Therefore, it is usually recommended in diets to lose weight and for athletes who want to improve their muscle tone.
Like other varieties of fish, such as salmon or tuna contains more than 20 grams of protein per 100 grams— a tasty and very healthy food.
The versatility of eggs is, without a doubt, one of its main attractions, and it stands out for the quality of its proteins. In addition, it provides vitamins A, B, E and K, folic acid, calcium, zinc, and iron.
Due to its excellent nutritional value and low caloric content (70 kcal. in an egg), free-range eggs are highly recommended for all population segments. In children and adolescents, eggs help cover the body’s nutritional requirements. Eggs are also a valuable food for the elderly due to their nutritional value, easy digestion and chewing.
Meats contain large doses of iron, iodine, zinc, manganese, selenium, and vitamins A and B. Their main drawback may be their high-fat content, which we must consider depending on the calories we ingest according to our caloric requirements.
The approximate percentage of proteins that it has for every 100 is 21%. Betting on lean meats such as Galician beef is an excellent way to control calories.
Paying close attention to the amount of protein consumed is essential for our general health. Incorporating these foods into your diet will help you get the recommended quantity of protein. We hope that you can effect these conscious changes into your diet plan.