Protein is one of the most important "builders" of cells in the physical body of a person. For its assimilation, a sufficiently long time is necessary (compared with “fast” carbohydrates, for example), and therefore, the body is saturated with protein products slowly.
In order for the body to be healthy and fully functioning, and human performance and attentiveness not fall below the maximum permissible level, it is necessary to use a sufficient amount of protein.
What is the norm per day? Which foods have the most protein? These and other questions regarding this topic are described in our article.
Value
For the physical body, amino acids that are found in protein foods, namely compounds with nitrogen, are of particular importance.
After all, this chemical element is part of nucleic acids, due to which DNA and RNA are formed. Nitrogen is an integral part of the genetic apparatus.
Still this element (as an integral part of hemoglobin) takes an active part in the transfer of oxygen to all parts of the body.
Without amino acids (including nitrogen), there would be no such hormones as: insulin, glucagon, adrenaline, thyroxine.
Therefore, proteins are the main suppliers of nitrogen for the human body.
Daily protein intake
To provide the body with a sufficient amount of the main chemical element, it is important for a person to consume about 90 grams of protein (the required amount per day).
A more accurate value for women and men can be calculated by body mass index. Also, the amount may vary slightly depending on the physical activity of a single person.
When the body receives this norm, then a nitrogen balance is maintained. That is, the amount of nitrogen supplied is equal to the amount emitted (together with the decay products and liquid).
If the balance is disturbed, then the body resorts to the “fallback option” - it takes the protein (that is, nitrogen) from the body tissues.
Signs of Protein Deficiency
Sometimes a person begins to observe the following symptoms:
- decreased performance;
- decreased attention span;
- constant lack of energy;
- metabolic decline;
- muscle weakening;
- hormonal disbalance;
- bowel problems;
- hair loss;
- fragility of nails;
- swelling;
- problems with the musculoskeletal system;
- decreased immunity and so on.
All this indicates a lack of protein in the body and a negative nitrogen balance.
Both shortage and oversupply also have negative consequences. Excessive consumption of protein foods causes disturbances in the functioning of the intestines, liver and kidneys. Nitrogenous toxins may form in the body.
Therefore, it is recommended to use the optimal amount of protein per day - about 90 grams.
Kinds
It is known that protein is of two types (by type of origin):
- Vegetable.
- Animal.
The list of protein products of the first type: buckwheat, millet, soy, lentils, beans, seeds (sunflower and pumpkin), peanuts, walnuts, sesame, almonds and others.
The second includes: seafood (shrimp, crab, red fish, sturgeon caviar), poultry, beef, pork, milk, cottage cheese, cheese, eggs.
Having knowledge of where protein is contained and in which foods most of all, you can plan your diet in such a way as to ensure the daily norm of this important component for your body and the whole family.
The amount of protein in animal products
It is believed that the largest amount of this component is found in animal products: meat, eggs, cottage cheese, cheese, fish. For the normal functioning of the physical body in the human diet should be daily these dishes.
List of protein products (with a component content of 100 grams):
- sturgeon caviar - 28.9 g;
- beef - 28 g;
- turkey fillet - 25.4 g;
- tuna in its own juice (canned food) - 23.5 g;
- boiled pork - 22.6 g;
- boiled lamb - 22 g;
- pink salmon - 20.9 g;
- chicken fillet - 18.7 g;
- trout - 17.5 g;
- cottage cheese (with a minimum percentage of fat content) - 16.5 g;
- cow's milk - 4 g;
- kefir - 3 g.
Eggs
As noted above, the amount of protein in an egg is 13 grams (per 100 grams of product). And the weight of one medium-sized egg is 60 grams.
To saturate the body with a daily protein intake, you need to eat about 600 grams of eggs, that is, 10 pieces.
But there is a maximum permissible value for the consumption of this ingredient - up to 5 pieces per day (for an adult). All this is due to the high amount of protein in the egg, and especially the yolk (which may cause allergies). Therefore, the rest of the protein (daily intake) can be obtained by other products.
Meat
Among the products of this subspecies, the maximum amount of protein in beef meat (sirloin) is 28 grams per 100 grams of product.
The maximum allowable daily intake is about 200 grams, which is 56 grams of protein.
Such a protein is absorbed as fully as possible along with vegetables (except for potatoes). The meat itself is harsh, so it is recommended to eat it in boiled form: soup, borsch, just slices (like a sandwich).
In second place for protein content is turkey meat (brisket) - 25 grams. It is less stiff than beef and drier than chicken. It is cooked quickly enough and is used in dishes such as the first, meatballs, pilaf and so on.
Boiled pork and lamb are also quite capacious in terms of protein content - 22 grams per 100 grams of product.
A smaller amount of this "building" material for the cells of the human body is contained in chicken (sirloin) - 18.7 grams. But such meat is more dietetic and better absorbed by the body.
Milk and Dairy Products
The amount of protein in milk is small - up to 4 grams. Given the fact that milk can be consumed in a quantity of 200-300 milliliters per day, then only 8-12 grams will be released.
Sometimes it’s good to arrange unloading “kefir evenings”. Since 100 grams of this product contains 3 grams of protein, then using 1 liter of kefir, you can saturate the body with 30 grams of an important component.
And if you choose among dairy products, in which more protein? It turns out that in the curd. Moreover, even in fat-free it contains 16.5 grams. And therefore, eating a portion of cottage cheese with sour cream, you can provide yourself with almost half the daily protein intake in one meal.
Vegetable protein
Which products have the most in it? And how useful is it?
Contrary to the widespread belief that high-quality protein is found only in products of animal origin, there is a lot of verified evidence that in plants this component is also of high quality and even better absorbed by the body.
And also it is plant food that gives a person vital energy of a high degree of purity and tremendous power.
That is why many enlightened and great people refuse meat, fish and all products derived from them, and begin to give preference to the plant gifts of nature.
List of plant foods with protein content (in 100 grams):
- pumpkin seeds - 30 g;
- chickpeas - 30 g;
- seitan (vegetarian meat) - 25 g;
- beans - 24 g;
- cocoa powder - 24 g;
- walnuts - 20 g;
- sesame seeds - 20 g;
- sunflower seeds - 20 g;
- hazelnuts - 15 g;
- quinoa - 14 g;
- Hercules porridge - 13.6 g;
- buckwheat porridge - 12.6 g;
- dense tofu cheese - 10 g;
- rice (polished) - 7 grams;
- green peas - 5.4 grams;
- soft tofu cheese - 5 grams;
- soy milk - 3 grams;
- spinach - 3 grams;
- broccoli - 3 grams.
Beans and Lentils
Legumes are a real storehouse of protein. A bright representative is beans (contains up to 24 grams per 100 grams of product).
Before cooking, pour water and let it brew for 8 hours. From beans, you can cook excellent first courses, side dishes, salads. Canned beans are also useful.
Another useful variety of legumes is lentils, which contain in dry form up to 35 grams of protein, and in boiled - up to 10 grams (per 100 grams of product). From it you can cook great soups, mashed soups, cutlets.
Chickpeas
This is Turkish pea, which belongs to the legume family. The same storehouse of protein - up to 30 grams per 100 grams of product. Also in its composition are more than 80 other useful components (vitamins and minerals).
Cakes are made from chickpea flour . Beans themselves are added to the first dishes, salads, sauces (in crushed form). They make side dishes from chickpeas. It is also useful in sprouted form.
Nuts
They are quite high in calories and incorporate fats (vegetable) along with a high indicator of the protein component.
It is recommended to eat nuts between meals or eat with low-fat yogurts and in vegetable salads.
Nuts also lower blood cholesterol.
Useful for those who are predisposed or already have ailments such as diabetes mellitus or cardiovascular disease.
Cocoa
A tasty and healthy powder product that contains 100 grams of 24 grams of protein.
From the dry ingredient, it’s good to cook cocoa, and cow’s milk is recommended to be replaced with soy. Also add cocoa powder to baking - cakes, cookies, pies.
Quinoa
This is cereal from which you can cook tasty and healthy porridge (similar to rice to taste), side dishes, pasta and bread (from a crushed product).
100 grams of quinoa contains 14 grams of the protein component, which is even higher than in buckwheat.
Tofu
Soy cheese is gaining in popularity, especially among vegetarians. At the cost of raw materials and cooking time, such a product is quite economical and incredibly useful.
Tofu is used both in the preparation of first and main courses, side dishes, sauces, salads, and in sweet pastries.
The amount of protein in cottage cheese (soft tofu) is slightly lower than in hard cheese, but it is also useful. This type is used in the manufacture of sweet confectionery.
Summary
Which foods have the most protein? This we found out. Now it’s important to understand what they are combined with (so that the body’s digestibility is maximum).
Here are some of these products:
- Fish is combined with vegetables (except potatoes), but is not combined with bread.
- Meat - with greens (broccoli, spinach), but not with flour products.
- Eggs - with buckwheat, but not with other cereals.
- Legumes - with fruits and dried fruits, but not with potatoes.
- Eggplant - with berries, but not with juices.
- Nuts - with butter, but not with sugar.
This means that meat or fish is recommended not to be eaten with potatoes (boiled, mashed, fried) and washed down with juice. Otherwise, the protein will be absorbed worse, and there is a likelihood of fermentation and bloating in the gastrointestinal tract.
Therefore, it is important to learn the correct combination of food products, including those that contain a protein component. After all, this component is the main "builder" of the body. And it is important that its consumption is in sufficient quantity, and assimilation is of the highest quality.