To maintain a healthy and balanced diet, it is essential to understand which foods are rich in protein. This is because nutrients are necessary for the proper functioning of the body.In addition, proteins perform numerous functions in the body, being indispensable in the menu. They are found in animal and vegetable sources, which allows for an incredible diversity of flavors.
Want to stay on top of what are the primary protein sources? So, keep reading because we will tell you about some of them in this post. Let’s go.
What are proteins? Why are they indispensable?
A balanced diet consists of three macronutrients: carbohydrates, lipids (also called fats) and, of course, proteins. They are our most important sources of energy.
Proteins, our focus here today, are substances in many living beings. They are composed of one or more chains of amino acids and perform essential functions in the body, such as:
- muscle building and regeneration;
- hormone synthesis;
- oxygen transport (haemoglobin);
- defence (antibodies);
- catalyzing chemical reactions (enzymes).
This nutrient participates in virtually all processes involving cells. Its lack leads to loss of muscle mass, hair loss, weak nails, low immunity, weakness, physical and mental exhaustion, and more severe illnesses.
For this reason, it is essential to keep protein consumption within the appropriate range. But how do we know how much protein we should consume daily? The amounts can vary significantly according to each individual, and only the nutritionist can evaluate and indicate the appropriate portions of proteins for each organism.
What are the top protein-rich foods?
As we said, we can find foods rich in proteins of animal and vegetable origin. Next, check out a list of some of the main ones and the amount of protein in 100 grams of the food.
Egg
Did you know that eggs are the second-best food in the world? Yes! This is because it contains proteins of high biological value, which is when our body uses this nutrient more. In addition, he has choline, one of the B vitamins essential for cognitive functions such as memory and learning.
In the egg, it is also possible to find omega-3 — good fat and essential for good health —, vitamins and minerals. And the most exciting thing is that this source of protein and nutrients is very accessible, presenting a tremendous cost-benefit ratio!
One hundred grams of a whole-boiled chicken egg has an average of 13.3 grams of protein.
Chicken
Chicken is a protein-rich and delicious food. For those who want to reduce the calories in food, you can bet on chicken breast (skinless) as a low-calorie, low-fat protein source. Furthermore, it is versatile and can be consumed boiled, fried or roasted, in strips, pieces or shredded, and in several delicious recipes.
One hundred grams of grilled skinless chicken breast has an average of 32 grams of protein.
Red meat
Red meats like beef and pork are rich in protein and iron. However, depending on the cut, they have high fat.
That doesn’t mean you can’t consume them, but remember at the beginning of our text that paying attention to consuming your three macronutrients is essential, so here’s the tip for chatting with your nutritionist.
One hundred grams of ground beef has an average of 26.7 grams of protein. Already 100 grams of grilled pork chop has, on average, 28.9 grams of protein.
Fish
The fish stands out for its mild flavours, an excellent option for a change in the healthy menu. In addition, they have essential nutrients for health. We can show:
- vitamin D: a necessary nutrient for immunity and calcium fixation in the bones;
- omega-3 is a type of good fat with a natural anti-inflammatory effect, bringing numerous benefits to the body.
One hundred grams of canned tuna in oil has an average of 26.2 grams of protein. On average, 100 grams of grilled hake fillet has 28.6 grams of protein.
Milk, cheese and yoghurt
Animal milk and its derivatives, such as cheese and yoghurt, provide many nutrients, including proteins. They are the primary sources of calcium, a mineral that is essential for keeping bones and teeth strong and healthy.
One hundred grams of whole milk powder has an average of 25.4 grams of protein.
Almonds
Almonds are part of the oilseed group. These foods are rich in omega-3s, fibre, and protein. Therefore, they are great for satiety. That is, they make you not feel hungry for longer after eating.
Another advantage is that almonds can be used in sweet and savoury dishes. In addition, they are easy to transport, which is excellent for that snack away from home.
One hundred grams of roasted almonds have an average of 18.6 grams of protein.
Peanut
Contrary to what some people think, peanuts are legumes and not oilseeds. Despite this, he is rich in good fat, protein and fibre, which makes him belong to the group of chestnuts, walnuts and almonds when putting together a menu. Peanut paste is an excellent option for consuming this food.
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One hundred grams of raw peanuts have an average of 27.2 grams of protein.
