It is important to know the types of foods that contain high protein that can support health. Proteins are present in every cell of the human body to help repair cells and produce new cells. Protein intake is especially important for growth and development in children, adolescents and also during pregnancy.
During the digestive process, foods containing protein will be broken down into small parts called amino acids. To maintain the health of the body, everyone needs a large intake of amino acids.
To meet your daily protein needs, there are a variety of protein-containing foods to choose from. The foods containing the protein are divided into two types, namely animal protein and vegetable protein.
Animal Protein Sources
Here are some types of animal protein sources:
- Lean beef
This type of beef contains protein as well as iron, zinc, and vitamin B12. In addition, you can choose white poultry meat, such as chicken. Avoid consuming skin parts such as chicken skin, as many contain saturated fat.
Seafood or seafood is a commonly low-fat source of protein. One of the protein-rich seafood is tuna. Canned tuna (150 g) contains about 40 g of protein.
Eggs are protein-rich foods at relatively affordable prices. For example, small eggs (35-40 grams) contain 4-5 grams of protein, while large eggs (60g) contain 8g of protein.
- Dairy products
Milk, cheese, and yogurt are dairy products rich in protein intake (whey and casein), as well as calcium and vitamin D. To maximize protein intake for your body, choose a low fat one.
Plant Protein Sources
Meanwhile, plant proteins that you can consume include:
This type of food has a high protein content as well as fiber, so it can make a longer satiety. One of the types of grains that are well consumed is chia seeds.
Includes peanuts and almonds including foods that contain high protein. Peanuts also contain fiber and magnesium, while almonds are rich in fiber, vitamin E and manganese.
Soy is a source of protein that can help suppress cholesterol, also very good for maintaining heart health. You can choose a variety of processed soybeans, such as toy.
When compared to other types of vegetables, broccoli has a higher protein content. Other ingredients of broccoli that are no less beneficial to the body are fiber, potassium, vitamin K and vitamin C.
In addition to the above foods, mushrooms are also classified as foods that are high in protein. One type of fungus with a fairly high content of proteins and amino acids is shitake mushrooms.
Meeting Protein Needs
The function of proteins in the body is very important to maintain. The way is to meet the needs of protein every day. In general, a balanced diet can meet this need, so no additional protein supplements are needed in those who are healthy. Likewise vegetarians who can obtain plant proteins derived from various types of plants.
Adults need about 10-35% of the total calorie needs per day. For example, for the need for 2,000 calories per day, it takes about 50-175 grams of protein. It is recommended to choose a diverse protein intake, as well as low in fat and calories.
Generally two to three servings of protein-rich foods can meet daily needs. For example, 50-85 grams of lean meat, poultry or fish. In addition, you can also choose about half a cup of legumes, or one egg.
High Protein Diet Should Be Done Carefully
High protein diets are generally accompanied by suppressing carbohydrate intake. This diet can help weight loss because it makes the body feel full for longer. However, this type of diet should be done with caution as there are several risks to consider, especially if done over a long period of time.
Risks that can arise include lack of fiber or other nutrients that can cause headaches, constipation, or bad breath. In addition, high protein intake such as red meat or fat-rich dairy products can increase the risk of heart disease.
Diets high in protein should also be watched by people with kidney impairments as they can put an extra burden on kidney function. Likewise if you have diabetes and other chronic diseases, it is best to be wary of this type of diet.
It is important to pay attention to adequate protein intake as needed on a daily day. In choosing foods that contain protein, it is best to choose one that is low in fat and calories. If necessary, consult a doctor or nutritionist, especially if you are going to try a new diet.