Top Protein Sources You Need to Know About

You probably know that proteins – an important part of a healthy diet. Protein is broken down into amino acids, which play the role of building blocks, take part in the synthesis of hormones, maintain the proper functioning of organs, repair damaged cells or participate in the formation of new cells. Are you getting enough protein to keep your body working at an optimal level?

Estet-portal.com will help you understand this issue and tell you which main sources of protein you need to include in your diet.

Main protein sources and daily requirement

A person's daily protein requirement depends, of course, on age, level of physical activity, sex and weight. For an adult, this figure ranges from 65 to 117 g for men and from 58 to 87 g for women (per day).

Protein-rich foods are a must for everyone to ensure a constant supply of amino acids that your body can use every day for "construction work". The main sources of protein, which are foods, are listed below.

1. Meat

A serving of meat about the size of a deck of cards – this is about 25 grams of protein, as well as B vitamins, which are necessary for the digestion process and the conversion of food into energy. Red meat is also an excellent source of iron and zinc.                                                                                                           & nbsp;                                                                                                                                    

                                                                                                                 

2.                                                                                                                  

                                                                           

                                                                           

Seafood

These products are deservedly included in the list of the main sources of proteins, since a little less than one hundred grams of sea fish or other seafood – this is not only 20 grams of protein, but also a dose of omega-3 fatty acids. That's why it's so beneficial to have a fish day at least once a week!

Eggs

Most of the protein (about 6 grams), as you might guess, is contained in the egg white. And the yolk – it is a storehouse of trace elements that support the structure of the cell and its functioning. Therefore, eggs are considered one of the main sources of protein, which are great as a breakfast or snack at work.

Yogurt

Any yoghurt – it is an excellent source of not only protein, but also beneficial bacteria for the digestive tract. Of course, it is better to choose natural yoghurts without various kinds of food additives.

Milk

With every sip of milk, your body gets protein, and it's not just about cow's milk. The list of main sources of protein also includes soy, almond and rice milk, although there is less protein in it than in cow's milk we are used to.

Soya

If we talk about plant-based proteins, we can't help but mention soy. It is perhaps one of the main sources of protein for vegetarians, but for meat lovers, protein of this origin will not hurt.

Animal protein provides the body with as many as 9 amino acids, while no plant can boast of such an ability. That is why people who have eliminated meat from their diet need to compensate for their lack by eating as many different plant sources of protein as possible.

However, plant-based proteins are also great because they contain beneficial phytochemicals. In soy, they are represented by isoflavone – an antioxidant that can reduce the risk of developing cancer and diseases of the cardiovascular system.

Nuts

Among the most basic sources of protein represented by nuts, almonds and pistachios are the most potent. Nuts also contain antioxidants and healthy fats, which make them an indispensable food.

Beans

Beans – it is an inexpensive and nutritious source of protein and fiber that cannot be bypassed.
• Whole grains
Proteins per cup:
• Quinoa (quinoa) – 8 grams;

Whole grain pasta – 8 grams;

buckwheat – 6 grams; Brown rice – 5 grams; Barley – 4 grams.  Fortunately, these types of foods, included in the list of main sources of protein, go well with almost any other product, which allows you to diversify the menu!