Nutritionists claim that approximately 50 g of protein a day is ideal in terms of maintaining your bodily functions in a perfect balance. Not only is protein one of the major structural and functional elements, but it also feeds virtually all the body organs, including the hair and fingernails. It is crucial to growth and repair and it contributes to 10-15 % of the overall cell energy.
When it comes to protein structure, it consists of lengthy chains of amino acids, some of which are impossible to be stored in the body and therefore need to be taken in through our daily diet. What is more, protein keeps us energized between meals and sets body functions in motion, making the metabolism active. In order to have a necessary protein input, here are some of the high protein foods you might consider including in your nutrition:
- White-Meat Poultry is bursting with protein, but you still have to be careful with fat. Dark chicken meat contains more fat, which is something you should keep in mind if you wish to lose weight.
- Milk, Cheese and Yogurt will provide you both with the essential calcium and vitamin D, and fortify your organism with sufficient protein, just as many other dairy products. In addition, daily protein, calcium and vitamin D will preserve the strength of your teeth and bones, and will protect you from osteoporosis in the upcoming future. Regarding unnecessary calories, you are well advised to opt for skim or low fat dairy products to avoid unhealthy fat.
- Seafood is a brilliant protein source due to the fact that it contains so little fat and no carbohydrates. Furthermore, it will provide your organism with omega-3 fatty acids that are indispensable for proper cell operation.
- Pork Tenderloin is highly recommended because it is today 31% leaner than it used to be some 20 years ago.
- Eggs are another great source of protein as they are affordable to everyone nowadays. Cardiologists recommend one egg per day, which a sufficient dose of eggs for an average, middle-aged adult.
- Beans will give you as much protein as meat, that is, ½ cup of beans equals 1 oz of broiled steak. More importantly, beans are extremely high in fiber, which will fuel your body throughout the long work days and make you feel full.
- Soy, above all, reduces the level of cholesterol in blood. It is believed that 50 g of soy will boost your protein supply and decrease cholesterol by 3%.
- Beef is a rich source of vitamin B12, zinc and iron and an abundant provider of protein. It contains only 1 g of saturated fat more than chicken breast meat.
Protein-to-Go can be found in a cereal bar, energy bar or a replacement drink – 2 to 3 g per product. However, always read the label first and look for items that have 6 g or protein or above. Also, make sure that the high protein products you purchase are low in fat and sugar. Another example of protein-to-go foods are nuts and grains. Especially rich in protein are almonds, 1 oz having up to 6 g. Brazil nuts, cashew nuts and walnuts will also provide you with 5-6 g of protein. However, quinoa is on the very top of the list of protein providers. Only ½ cup of quinoa serving will give you an amazingly high 8 g of protein. As regards grains, long-grain brown rice can also be of great help when increasing protein supplies. One cup of brown rice offers 5 g of protein, but always keep in mind that whole grains contain more protein than refined grains.