PROTEIN FOODS: THE 15 FOODS RICHEST IN PROTEIN

As with most nutrients, also for the intake of proteins you need to find a right balance that does not lead to abuse or eliminate them from your diet. muscles, if you were following a slimming regimen, and promotes, on the contrary, the loss of fat mass.

We reveal, therefore, why proteins are so important for our health and which super protein foods are to be included in your daily diet.

Why are proteins important?

Proteins are nutrients that have three primary roles in the body.

An energetic role. They are essential for the proper functioning of our body.
A construction role. They participate in the creation of all living tissues of the body as well as in the renewal of the skin, hair, nails ...
A functional role. They are an invaluable aid for the defense of the organism against diseases.

Furthermore, for pregnant women, proteins are essential in the formation of the fetus and during all stages of growth.
They are also very important for women going through the previous stage or during menopause to preserve the maximum amount of muscle mass.

The two types of proteins

There are two types of protein-containing foods. The first are those of animal origin and the others of vegetable origin.
Animal proteins are richer in some essential amino acids which are sometimes lacking in plant proteins. This is a point that nutrition experts are debating, especially as it is increasingly thought that we may be able to fully meet our needs without food of animal origin.

In any case, those who follow a vegan diet, that is also devoid of eggs, fish and dairy products, there are certain foods rich in vegetable proteins, such as legumes, tofu, seitan but also some vegetables such as spinach or broccoli.

15 best protein rich foods

We have compiled a list for you with the foods that are a source of protein par excellence. We have divided them according to their origin, whether animal or plant.

Foods rich in animal proteins

1. Eggs

With its 12% protein, it is an excellent source. Egg yolk is richer in protein than egg white.
Egg proteins are considered as reference proteins: their composition in amino acids (all absorbable by the body) makes them the flagship of protein foods. Eggs can be cooked in any way, without affecting their protein intake : scrambled, fried, hard-boiled, soft-boiled and in other recipes. The important thing is to remember that seasonings increase the amount of fat ingested.

2. Red meat

With an average protein content of 18%, red meat is an excellent source of protein.
The winner in each category is the beef tenderloin, with 30% total protein, followed by the sirloin.

Attention: The cooking method is not insignificant. If the meat is cooked for a long time, the loss of water will be compensated by an increase in the protein content.

3. Milk

A true super food in the field of protein foods, milk powder contains more than 35% protein. It is also rich in calcium and other nutrients. In general, any type of milk is an excellent source of these nutrients.

4. Game

Low in fat and with an average protein content of 22%, wild game should not be ruled out when trying to enrich one's protein diet. Among the various types of meat, hare is more protein.

5. Cheeses

Some cheeses can contain up to 36% protein (such as Parmesan, which is very aged).
However, since you don't eat the same amount of cheese as meat, you need to re-weight the total amount of protein absorbed with respect to the portion of cheese consumed.
On average, aged cheeses contain 26% protein, while soft cheeses contain about 20%.

6. Fish

Fish has an average of 21% protein and the highest protein is tuna.
Fish should be eaten twice a week, of which once should be fatty fish.
Also, you should know that the smaller the fish, the less heavy metals it contains.

7. Yogurt

Yogurt and dairy products such as ricotta contain proteins, calcium, vitamins and help regulate the intestinal flora, thanks to probiotics.
For a healthy and preservative-free yogurt, it would always be better to prepare it directly at home. More environmentally friendly (no plastic jar!), Less sugar-rich and better for your health, purchasing a yogurt maker allows you to make delicious yogurt very easily.

8. Crustaceans and molluscs

Crustaceans and shellfish are rich in protein. Among the best, there are shrimp, mussels, crabs, scallops and oysters.

9. White meat

White poultry meat, with an average protein content of 20%. Poultry is popular because its high protein content is associated with low fat and low cholesterol.

Foods rich in vegetable proteins

10. Spirulina

This plant assimilated to an "algae constitutes a very interesting food supply from a nutritional point of view. It not only provides a good dose of protein, but also of iron. However, you must always pay attention to the origin, because some products rich in preservatives affect it. the nutritional virtues.

11. Soy

In the form of soy protein, or tofu, tempeh, or sprouted seeds, soy is a favorite of vegetarians. In fact, soy derivatives are made up, on average, of 10% vegetable proteins. As with other foods, it is always better to consume soy foods of organic origin, to avoid GMOs.

12. Dried fruit

S "means walnuts, hazelnuts, pistachios, almonds etc. However, nuts are not only an excellent source of protein, but equally provide other micronutrients that help fight bad cholesterol.

13. Quinoa

On the surface, quinoa may seem like a cereal, but it actually comes from a plant of the same family as spinach. It is rich in vegetable proteins, just think that there are 14 grams of it in a portion of 100. It is prepared in the same way as cous. cous, perfect if accompanied by seasonal vegetables and some types of fish.

14. The oil seeds

Flax, pumpkin, sunflower and sesame seeds are also a source of protein. Attention, if you consume them, you have to grind them to assimilate them, otherwise they will not be absorbed by the body which will not have any benefit.

15. Legumes

Among legumes, the richest in protein are soy, lentils and chickpeas, the latter normally neglected and which should be eaten more often during the week. In general, legumes are the richest plant source of protein in nature. Just associate them with cereals to get all the missing amino acids compared to meat.