Protein is the main building material for the human body. It is necessary for the formation, as well as the restoration of muscle tissue, nails, skin, hair and maintaining immunity. Without a sufficient amount of protein, the body cannot function fully.
With a protein deficiency, the body loses muscle mass, health and immunity problems begin. That is why protein-rich foods should be present in every person’s daily diets.
The role of protein in human life
For the body, proteins are the building blocks that are responsible for the growth of all tissues. Like carbohydrates, protein can become an energy resource for a person. However, in the event that carbohydrates begin to predominate in nutrition, the protein begins to be used by the body to create new fat cells and muscle tissue. Therefore, regardless of how much protein in the meat, which is daily present on the table of the average consumer, the role of carbohydrates is also very important.
Protein is important for maintaining immunity. Protein-rich foods create antibodies that, together with the rest of the body's immune cells, resist infections and diseases. In addition, protein enzymes are important for the normal course of all chemical reactions in the human body.
Which foods have the most protein?
Protein is present in a wide variety of foods. It is found in both animal and plant foods. Meat, fish, cottage cheese and legumes are the most common sources of protein. It is these products that are recommended to be included in your diet in order to make it as healthy as possible.
Protein-rich foods:
- Cod.
- Salmon.
- Turkey meat.
- Chicken meat.
- Lentils
- Beef.
- Soya beans.
- Shrimp
- Spinach.
- Beans
- Asparagus.
- Pumpkin seeds.
- Milk.
- Cottage cheese.
- Cheeses
- The eggs.
How much protein is in cottage cheese, meat, dried fruit and other foods that are in your daily diet? If you have not thought about this before, then it's time to calculate its amount. Excess protein can harm the whole body. You should adhere to the recommended daily allowance, which for each will be individual. It can be determined based on health status, lifestyle, weight and age.
Daily protein intake
Before proceeding to the calculation of the daily protein norm, you need to decide on the goal that you want to set for yourself. So, if you are going to gain muscle mass and plan to exercise regularly in the gym, it is recommended to consume at least 2 grams of protein per 1 kg of weight per day. It should be borne in mind that for one meal you should consume no more than 40 grams of protein. A larger amount will simply not be absorbed and will lead to poisoning of the body.
If you are on a diet for weight loss and do not want to lose muscle mass, the daily protein intake will be 1.5 grams per kilogram of weight. This will be quite enough to prevent the onset of dystrophy in muscle tissue.
Food should be alternated, foods rich in protein should be varied and contain all the necessary nutrients. When overweight, the protein norm per day is 1.2 grams per 1 kg of weight. Thus, the daily protein intake should be at least 1 gram per kilogram of weight.
Milk
How much protein is in milk? Milk is rightfully one of the most healthy foods and an affordable source of protein. It has a high content of vitamin D, calcium and phosphorus. For 100 grams of milk, the fat content of which is 2.5%, there are about 2.8 grams of protein. Thus, in one liter of its approximately 28 grams.
This is an indispensable ingredient for making cereals, omelettes, pancakes and many other dishes. Often there are people who cannot consume milk in its pure form. In this case, you can make smoothies or cocktails from it.
Milk is good for bones and immunity. At the same time, its excessive use can lead to the appearance of extra pounds. Therefore, people prone to fullness should drink it with caution.
Cottage cheese and cheeses
Cottage cheese is one of those products that lead in protein content. How much protein is in cottage cheese? At zero fat content, 100 grams contains 18 grams of protein. The energy value of low-fat cottage cheese is 94 calories. It can be used to make desserts and drinks. The product is well absorbed by the body and normalizes digestion.
Milk-based cheeses are also high in protein. For example, 100 grams of Adyghe cheese contains about 17 grams of protein. Moreover, its energy value is 235 calories. Some types of cheeses are diet products that can be included in the diet by nutritionists. It is also often used by athletes to gain muscle mass.
Meat
Meat is one of the main sources of protein. How much protein is in meat? In 100 grams of chicken, its 30 grams. The same amount of protein is found in lean beef. Rabbit meat contains only 21 grams and can rightfully be called a dietary product.
Meat saturates the body with animal fats, minerals and amino acids. Regular consumption of meat improves memory and brain function in general. This product must be present in the diet of children for their normal development.
Fish
The fish contains phosphorus, strong and essential omega-3 fatty acids. Also, do not forget about the large number of vitamins of groups D, E, B and A, which are so rich in fish. In 100 grams of salmon, about 20 grams of protein. The same amount of protein in tuna.
Two portions of fish per week will be enough to provide the body with the necessary amount of nutrients. Fish will be a good choice for weight loss. This food is rich in protein is not as high in calories as meat and is much more easily absorbed by the body. The presence of fish oil in this product, which improves brain function and memory, is also important.
Nuts
Nuts are also high protein foods. For example, 100 grams of almonds contain 21 grams of protein. In hazelnuts, protein is 15 grams, and in pistachios 20.
Unlike fruits, nuts contain much more magnesium, calcium, iron, and phosphorus. It is a delicious and nutritious food that has a beneficial effect on the functioning of the heart and brain. In addition, nuts can lower blood cholesterol. Their use is prescribed by doctors during the recovery period after operations and diseases. Nuts can dull the feeling of hunger, which can be especially useful during weight loss.
At the same time, nuts are not easy foods to keep in mind. Their excessive use can cause poisoning of the body.
Beans
Ripe beans in their nutritional value are on a par with cereals. This food is high in protein, vitamins and fiber. In Russia, the most common legumes are:
- peanut;
- beans;
- lentils
- soybeans;
- peas.
100 grams of legumes contains about 6 grams of protein. These products can not be attributed to diet, because the body takes a lot of time to assimilate them. Beans must be cooked before use.
Spinach
By the amount of protein, spinach is in second place after legumes. Even after heat treatment, vitamins A and C are stored in this product. In addition, spinach contains calcium and beta-carotene, which strengthen bones. 100 grams of spinach contains about 3 grams of protein.
This vegetable removes toxins from the body. Its regular use in food improves metabolism in the body, strengthens blood vessels and teeth. This plant food, rich in protein, is recommended for use by pregnant women, children. Spinach is often included in the diet as an additional source of fiber and vitamins.
Dried fruits
Dried fruits are also a good source of vegetable protein. In one glass of dried apricots, about 5 grams of protein, in a glass of prunes 4.5 grams. In one hundred grams of dried bananas, about 1.5 grams of protein. In addition, there are many vitamins and minerals in dried fruits.
Most dried fruits can rightfully be called diet foods. Therefore, they are included in a variety of weight loss-oriented nutrition systems. Dried fruits help speed up metabolism and remove excess fluids from the body. They are great for replacing sweets and can be used as a snack for moderate consumption.
At the same time, do not forget about their calories. Excessive consumption of protein-rich foods can ruin a person who is prone to overweight and cause serious harm to health. In the presence of chronic diseases, it is recommended to use dried fruits with caution.
The consequences of low protein intake
Protein deficiency in the body can lead to the following consequences:
- accelerate the aging process of the body;
- deterioration of the heart and other organs;
- slowing down the metabolism and increasing fat mass;
- weakened immunity;
- stretching the walls of blood vessels and, as a result, lowering blood pressure;
- chronic fatigue syndrome and anemia;
- disruption of the digestive tract and liver.
Determining protein deficiency is not always easy. You need to pay attention to the following signs:
- fatigue and decreased performance;
- slow healing of wounds;
- frequent illnesses;
- irritability;
- sagging skin;
- hair loss.
In case of signs of protein deficiency, the diet should be adjusted by increasing the amount of protein in food. It is necessary to take blood tests to check for a deficiency of minerals and vitamins. Imbalance of protein balance can cause vitamin and mineral deficiency. In the event that protein deficiency is associated with the disease, it is necessary to deal with its treatment.
Conclusion
As you can see, in a full-fledged daily human diet, protein-rich foods must be present, which you can choose in accordance with preferences. The list above will help you make the right choice.
You should not limit yourself in products, because without a varied diet, the body will not receive enough vitamins and other useful substances. Regardless of how much protein in milk and other foods that are present in the diet, carbohydrates should also not be forgotten. They are important, because with their lack of vitality will begin to disappear. It is necessary to maintain a rational balance of food intake.