10 Foods that Contain a lot of Protein and Their Total Intake
 |
| Illustration of the 10 Foods that Contain a lot of Protein and Their Total Intake |
10 Foods that Contain a lot of Protein and Their Total Intake. High-protein foods are often an option for people who want to control their weight or build muscle. Not only that, high-protein food sources are also important to meet the body's daily protein needs.
In the process of digestion, foods containing proteins are broken down into their component components, called amino acids. These nutrients play an important role in supporting metabolic processes in the body, repairing damaged cells and tissues in the body, and in the formation of muscles, tendons, organs, skin, and enzymes.
To meet your daily protein needs, there are many choices of high-protein foods that you can consume, namely animal protein and plant protein.
Different types of foods that contain protein
Foods that contain protein are generally easy to find every day in traditional or modern markets and are relatively affordable. The following are some foods that are high in protein, both animal and plant-based:
1. Lean meat
Low-fat beef, such as sirloin, can be a high-protein but low-fat food option. Because it is low in fat, there is more protein in this cut of beef compared to high-fat beef. 100 grams of lean beef contains almost 20 grams of protein.
In addition to protein, beef also contains iron and B vitamins, which play an important role in preventing anemia and building healthy cells and tissues in the body.
2. Chicken meat
Chicken meat is also a high-protein food option. The protein content in 100 grams of cooked chicken breast can reach 37 grams. In addition to being delicious and easy to process into various types of dishes, chicken is also cheaper than beef.
Chicken meat also contains selenium, choline, and B vitamins.
3. Fish and seafood
Fish is one of the good foods to meet your protein intake. Some types of fish, both marine and freshwater, are rich in protein and omega-3s, such as salmon, milkfish, or gourami fish.
For example, 100 grams of cooked salmon contains an average of 20 grams of protein. In addition to salmon, other seafood such as shrimp, squid, mackerel, goldfish, and octopus are also rich in protein, which is beneficial for the health of the body.
However, you also need to be careful, as some types of fish may contain mercury. Therefore, you should be more careful when choosing and buying fish or other seafood.
4. Eggs
Eggs are known as foods that contain large amounts of protein. Eggs are also a good source of protein to replace other high-fat protein sources, such as red meat.
Not only protein, but also eggs are rich in vitamins, minerals, and unsaturated fats. Due to their nutritional value, eggs are often consumed to maintain weight, speed up the healing process, and support heart health.
5. Dairy products
Milk, cheese, and yogurt are dairy products that are high in protein, as well as calcium and vitamin D. For example, a glass of low-fat milk typically contains 8 grams of protein and 2 grams of fat.
To maximize your protein intake, it is recommended to choose low-fat dairy products. For example, choose milk that is high in protein, which contains calcium and hydroxymethylbutyrate (HMB). The extra HMB content is useful for maintaining muscle strength and preventing muscle contractions.
6. Grains
In addition to being known as a source of plant-based protein, whole grains are also a high-fiber food that can provide a more long-lasting satiety effect. This is definitely a good option for those of you who follow a healthy diet. One of the most well-known types of high-protein cereals is chia seeds.
7. Nuts
Peanuts and almonds are one type of food that contains high amounts of protein. For example, in 1 full glass (100 grams) of almonds, you can already get 20 grams of protein.
In addition, peanuts and almonds also contain a variety of other nutrients, ranging from fiber, magnesium, to vitamin E, which have been shown to maintain good cholesterol (HDL) levels and lower bad cholesterol (LDL) levels.
8. Soybeans
Soybeans are a type of food that is considered a source of whole protein because it contains 9 types of essential amino acids. This is certainly very good as a healthy snack for daily consumption.
One type of soybean that may be an option is edamame. One cup of cooked edamame beans (100 grams) typically contains 11.5 grams of protein.
9. Tofu and tempeh
Not only edamame, tofu, and tempeh are also high-plant foods made from soybeans. 100 grams of tempeh or tofu contains about 12-20 grams of protein.
Although the processing process is different, tofu and tempeh are rich in isoflavones, which are antioxidants that fight free radicals.
10. Mushrooms
In addition to being known as a source of low-calorie protein and fiber, mushrooms also contain a variety of antioxidant compounds and minerals that are important for the body, such as selenium, zinc, potassium, magnesium, and phosphorus.
Because of the nutritional value of mushrooms, various benefits can be obtained, ranging from supporting immunity, supporting cell growth, and maintaining heart health. You can consume different types of mushrooms, such as shiitake mushrooms.
Total daily protein intake
The amount of protein consumed per day that everyone should take can vary depending on many factors, such as age, gender, physical activity, muscle mass, and overall health.
However, generally, adult men need a protein intake of about 65 grams per day, while adult women need 60 grams per day.
Meanwhile, adolescents, athletes, and pregnant women will have a higher number of cells consumed to support cell growth and renewal in the body.
In fact, it's important to meet your daily protein needs as part of a balanced diet. This nutritious food is one of the three macronutrients, in addition to carbohydrates and fats. Macronutrients are required in large quantities for the proper functioning of various organs, cells, and tissues of the body.
In addition, it is also recommended to supplement foods with protein sources with other nutrient-rich foods that vary so that all daily nutritional needs can be properly met, such as various vitamins and minerals.
If necessary, you can see a doctor without a personal appointment through your favorite app. Later, your doctor can help you determine the amount of daily food you should follow, including protein, according to your health condition.
So KATANETIZEN62 friends, that's what the article was about: 10 Foods that Contain a lot of Protein and Their Total Intake