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High protein foods

by Alivia Nyhan
Published: Last Updated on

Our diet comprises different food groups, which provide us with other substances necessary for the proper functioning of the body, which is reflected in our food pyramid. Proteins are fundamental nutrients that are mainly involved in forming the body’s muscles and performing other functions such as transporting oxygen and improving and strengthening the immune system. Therefore, a correct diet is essential to incorporate our body’s proteins and avoid specific health problems. In this FastlyHealarticle, we inform you about foods rich in protein so that you can include them in your diet.

What are proteins

Proteins are nutrients formed by a sequence of molecules called amino acids, which transport fatty substances through the blood, increasing the body’s defenses. Once consumed through food, these nutrients are broken down into amino acids, and the body makes proteins from these. Proteins are necessary for the body. They have to be continually renewed, getting rid of old ones and incorporating new ones to function normally. Some of its functions are to transport fats, lipoproteins, and hemoglobin, strengthen the immune system, and train and repair muscle tissues.

Protein types

Proteins are formed by the union of different links, which can be imagined as squares that come together. Each square is an amino acid, and a protein has more than 100 of these. Thus, the more amino acids it contains, the protein will have a higher value. Among these amino acids that make up proteins, we can distinguish two types:

  • Essential proteins. They are those that our bodies cannot create, so we must introduce them through food.
  • Non-essential proteins. The organism is capable of making them by itself.

Proteins of animal origin

The first foods that provide us with protein are those that have an animal origin. These are composed of amino acids very similar to those the body needs to make its proteins.

  • Meat. Red meat is the food that contains the most protein. Horse meat has 20 grams of protein per 100 grams, the same as beef and veal. However, chicken has the same number of proteins and, in addition, it is low in fat, so even if it is not considered red meat, it can be an excellent option to include in our diet.
  • Fish . Like meat, fish is a rich source of protein. One of the most recommended is tuna, which contains 29 grams of protein per 100 grams. It is a source of vitamins and minerals, making it a complete food.
  • Dairy products. Skimmed milk contains protein since the fat has been removed, but its nutrients have been preserved. In addition, it is also rich in vitamin B. Cured cheese is another option that provides us with protein, although in this case, it has a higher level of fat.
  • Egg. It is one of the foods richest in protein, concentrated in the white. Depending on its size, the amount of protein can vary, but on average, an egg is considered to have 13 grams of protein per 100 grams.

Proteins of plant origin

They belong to that group of proteins that can be acquired by consuming products that do not come from animals. These foods are especially relevant in vegetarian diets.

  • Nuts . They are a good source of protein, but they should be consumed in moderation due to their high caloric content—peanuts, pistachios, almonds, etc.
  • Soja . It is one of the foods with the most elevated amino acids, making it one of the best options to accompany meals. Contains more protein than meat, egg, and milk.
  • Legumes and cereals. Other fundamental foods provide us with protein. These foods are whole-grain bread, lentils, chickpeas, rice, etc.

What if I have a protein deficit?

A protein deficiency is often called malnutrition, and anyone can suffer from it regardless of age. Considering that proteins are necessary for muscles’ correct state and function, transporting oxygen, and improving the immune system, we can guess the consequences of a deficit. An adult needs about 40 grams of protein per day, and it can be easily obtained from the foods listed above. In the same way that a protein deficit can be harmful, excessive protein consumption, especially of animal origin, can also have other negative consequences.

Symptoms of a lack of protein

  • Hair loss . Lack of biotin, a vitamin acquired through food, weakens the scalp.
  • Cracked mouth. The Lack of zinc, B vitamins, and iron, produces these symptoms in people with a low protein diet.
  • Tingling, numbness in the hands or feet from a lack of folic acid and vitamin B.
  • Anemia. When the protein deficit lasts for a while, there may be a lack of red blood cells.
  • Edema . The Lack of muscle mass that can be suffered by the Lack of protein results in a lack of muscles, which can cause edema, especially in the abdomen.
  • Immune system. The immune system is weakened, being weaker against the attack of viruses or bacteria.
  • Loss of muscle mass . The musculature is made up of tissues made up of proteins, so a deficit of these can lead to loss of muscle mass.

This article is merely informative; at FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor in the case of presenting any condition or discomfort.

If you want to read more articles similar to Foods rich in protein, we recommend that you enter our Food category.

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