Protein is a macronutrient, which is very important for enhancing muscle strength, immune system function and hormone balance. It can come from many sources, including animals and plants. Many foods contain protein. You should try to include as many food sources as possible in your diet, so that you can not only get protein, but also get all kinds of other nutrients you need-vitamins and minerals.
Regardless of the dietary guidelines in the United States or China, the preferred source of protein is fatty fish, including salmon, tuna and sardines.
A 90g tuna contains about 24g protein; A 90g Atlantic salmon contains about17g protein.
Besides abundant protein, these fat-rich cold-water fish are excellent sources of omega -3 fatty acids (mainly EPA and DHA). Omega-3 fatty acids are essential nutrients for human body, among which DHA and EPA help to maintain the health of eyes, brain, heart and vascular circulation system. Studies have shown that people who eat at least two servings of high-fat fish a week have a lower risk of heart disease and neurodegenerative diseases.
There are few plant sources of DHA and EPA, and other plants hardly exist except algae. If you are a vegetarian or don't like seafood, you can get these omega -3 fatty acids from the corresponding nutritional supplements.
A large boiled egg can provide about 6 grams of protein. Eggs are also a good source of vitamins and minerals, including vitamin A, vitamin B2, calcium pantothenate, vitamin B6, vitamin B 12, folic acid, phosphorus and selenium. Eggs are economical and easy to store and cook. They can be boiled, fried, fried and steamed. They are quick and simple, and they are a good way to get a lot of nutrients from a single source.
Beans are the preferred source of protein for many vegetarians. They are not only rich in protein, but also rich in cellulose, minerals, vitamins, antioxidants and resistant starch-a carbohydrate that is as difficult to digest as fiber, which can help prolong satiety and reduce calorie intake. Resistant starch can also improve blood sugar level and insulin sensitivity, which helps to reduce the risk of type 2 diabetes.
Protein sources of beans with high quality include soybean (edamame), lentil, white bean, kidney bean, pea, black bean and Lima bean.
Greek yogurt and kefir are rich sources of protein. Because they are fermented and contain probiotics, they can also promote intestinal health. Probiotics are microorganisms living in the intestine, which can affect many diseases and overall health.
The protein content of Greek concentrated yogurt is almost twice that of ordinary yogurt, with high calcium content and rich vitamin D, which is an ideal choice for keeping bones healthy. In addition, Greek yogurt can also be used as a part of high-quality breakfast. Studies show that people who eat high-protein breakfast weigh less.
We suggest choosing low-fat, plain or low-sugar yogurt to reduce calories and excess sugar in the diet.
Natural cottage cheese is also a good source of protein, which concentrates protein and calcium. Similarly, it is wiser to choose low-fat sugar-free cheese than to add seasonings or sweeteners.
Seeds are also a good source of plant protein and omega -3 fatty acids. Compared with nuts, seeds are underestimated and often neglected, but in many cases, they are cheaper and can provide more nutritional value.
Although seeds are not usually considered as high-content protein sources, they are rich in another omega-3 fatty acid-α-linolenic acid (ALA). Your body needs ALA, just like DHA and EPA.
Seeds are also rich in cellulose, which provides us with a variety of vitamins and minerals. In other words, when you eat seed food, you will get extensive nutritional benefits.
You can add flaxseed, chia seed, pumpkin seed, quinoa, etc. To increase protein's intake.
Nut is a kind of food rich in protein and fat, and its taste is crisp and delicious. Almonds, peanuts, pistachios, walnuts and cashews can provide high levels of protein and nutrition.
A serving of 90 grams of almonds contains about 6 grams of protein and is also rich in monounsaturated fatty acids beneficial to the heart. This kind of fat not only helps to reduce the risk of heart disease, but also helps to reduce low-density lipoprotein cholesterol (LDL).
But if you want to eat nuts, please be careful, because they contain a lot of fat, so they are also high in calories. Every 30 grams of almonds contains about 170 kilocalories (about equal to a bowl of white rice), so it is very important to pay attention to the size of the portion to maintain weight.
It seems a little aggrieved to put meat last, but studies have confirmed that excessive intake of meat, especially red meat, does bring certain risks to health. Chicken, beef and pork are all good sources of protein. A piece of peeled cooked chicken breast (about 172g) contains 54g of protein. A serving of 90g beef contains 22g protein.
If you choose livestock meat, it is recommended to choose lean meat and white meat, such as skinless chicken breast, and avoid processed meat and fried meat such as ham, sausage, bacon, hot dogs and cooked meat.
Let's sum up the ranking of foods rich in protein: