The importance of protein in maintaining our overall health cannot be emphasized enough. They help provide the much-needed energy to the body and facilitate tissue repair. But with so many protein-rich foods on the market, how do you know which ones to choose?
Let’s find out.
What are proteins?
Proteins are the building blocks of our body’s structures like muscles, ligaments, tendons, cartilage, hair, and skin.
They carry out a number of vital functions. These include repairing damaged tissues, digesting food, or transporting oxygen.
Proteins are formed when a chain of amino acids stitches together. The body naturally produces its own supply of amino acids, while others come from the food we eat.
Best protein-rich foods
As you may have guessed, there are many variables that determine a good source of protein. We take a look at what these are and help you make an informed decision.
- Eggs
Eggs are a powerhouse of nutrients and protein at that. One large egg contains 7 grams of protein which is equivalent to 12{cdfe9a9df6a0cc9b721a8f0617cc3c7446a22876eff0a2f41b1b1fc0cd8b170a} of an adult’s daily requirements. Like other sources of protein, it also contains all the essential amino acids needed by the body for repair and tissue building.
- Cheese
Eggs are not the only source of protein. Cheese is also a great source of protein. Almost three-quarters of its calorie count is made up of fat. But it also has a good amount of protein.
Be sure to read the label, as cheese varieties differ in the amount of protein, they have in them. A thin slice contains around 20 grams. Whole blocks may contain more.
- Fish
Fish is one of the most nutrient-rich food. It is also a good source of protein. It provides almost 68{cdfe9a9df6a0cc9b721a8f0617cc3c7446a22876eff0a2f41b1b1fc0cd8b170a} of its calories from protein and 20{cdfe9a9df6a0cc9b721a8f0617cc3c7446a22876eff0a2f41b1b1fc0cd8b170a} of calories from fat. These two nutrients are critical for muscle growth and repair. Salmon and catfish contain a good amount of protein. A large fish like tuna has significantly more, with 108 grams in a 4 oz serving!
- Pork
Pork is one of the leanest meats on earth when compared to beef or poultry. It also a known protein-rich food. For this reason, it is ideal meat for people on an ongoing weight loss plan. The fat content of pork is low as well. This makes it a good replacement for white meat with a similar flavour.
- Beans
Beans are rich in protein. They also contain high amounts of fibre and other health-promoting compounds like calcium, magnesium, and iron. They are widely known as among the healthiest foods available.
The nutrient value of beans is determined by the type of bean and the method used for cooking. Kidney beans, for example, contain 27 grams of protein per cup with very little fat. The same amount of black beans has about 20 grams of protein but more than double the carbohydrates as kidney beans.
- Whole grains
The best grain sources of protein are oats, brown rice, and wholemeal bread. They contain high amounts of fibre and carbohydrates. This makes them the perfect complement to other sources of protein like fish or chicken.
Proteins are a body’s building blocks, and it is important to choose the right protein rich foods. Stay tuned to our site for more such insights.
