https://prescottmediacenter.org/ – Protein is a nutrient that plays an important role in the body’s metabolic processes, repairing body cells, and producing new cells. In order to meet protein needs, there are several high protein foods that can be consumed.
High-protein foods are also often used as an option for someone who is on a diet because they can help increase muscle mass. Not only that, pregnant and lactating women are also advised to consume sufficient protein intake to support the growth and development of the baby.
Let’s find out some examples of high protein foods, both animal and vegetable, through the reviews below.
Examples of High Protein Foods
Everyone’s daily protein needs are different, depending on age, gender, and body weight. For example, based on the Nutrition Adequacy Rate (RDA), the daily protein requirement for men aged 19–29 is 65 grams and women aged 19–29 is 60 grams.
The need for protein can also be met by eating foods that contain high protein. Here are some examples of high protein foods you can choose from.
1. Chicken Breast Meat
Chicken meat, especially the breast, is a high-protein and low-fat food that is easily available and can be processed into various types of dishes. This is because 100 grams of cooked chicken breast contains 31 grams of protein.
In addition, chicken meat also contains B vitamins, choline and selenium. However, try to choose skinless chicken meat. This is because the skin contains fat and cholesterol which are not good for health.
2. Lean Beef
Apart from chicken, you can also eat beef to meet your protein needs. However, try to choose lean beef, such as sirloin and flank, which have a much higher protein content. Apart from being a source of protein, beef also contains B vitamins and various types of minerals, such as iron, selenium and phosphorus, which are important for the body.
You can process beef by roasting or boiling. If you want to fry it, you should use a healthy oil, such as olive oil, soybean oil, or canola oil. For beef storage, it is recommended that you store it in the freezer at -18 degrees Celsius so that the meat stays fresh.
Eggs are known as a high-protein food, no doubt about it. Please note that one egg contains about 6 grams of protein. Not only that, these foods are also enriched with other nutrients that are beneficial for maintaining weight, accelerating healing, and maintaining heart health.
To get optimal benefits, eggs should be consumed by boiling. The reason is, frying eggs will increase cholesterol and saturated fat levels.
Several types of seafood, such as salmon, shrimp, squid and octopus, are known to contain high protein which is good for the health of the body. In 100 grams of salmon is known to contain about 100 grams of protein.
However, there are several types of seafood, especially fish and shellfish, which are known to contain mercury. Therefore, you need to be more careful in choosing this seafood. To be healthier, you are also advised to process fish by boiling, steaming, or sautéing it with a little oil.
5. Milk and its Processed Products
The next high-protein food is milk and various processed products, such as yogurt and cheese. The reason is, in one glass of low-fat milk contains 11 grams of protein. Milk is also one of the intakes that contain vitamin D and calcium so that it can help maintain bone health.
Broccoli is one of the vegetables that is included in one of the foods high in vegetable protein. Please note that in 100 grams of broccoli there are about 2.8 grams of protein. Other ingredients in broccoli that are no less beneficial are fiber, potassium, vitamin C, and vitamin K.
Types of nuts that are classified as high protein foods are peanuts and almonds. Please note, in 100 grams of peanuts contain 26 grams of protein. Meanwhile, in 28 grams of almonds there are as many as 6 grams of protein.
In addition, peanuts and almonds also offer a variety of other nutrients that are important for the body, such as magnesium, fiber, and vitamin E. These nutrients are beneficial for maintaining good cholesterol levels and lowering bad cholesterol levels.
Soybean is known as a food with a complete protein source because it contains 9 kinds of essential amino acids. One type of soybean that you can choose is edamame. There are 11 grams of protein in 100 grams of cooked edamame. Edamame or other types of soybeans are suitable as a healthy snack between meals.
9. Tofu and Tempeh
Tofu and tempeh are processed foods from soybeans. That is why the daily food of the Indonesian people has a high protein content. Apart from protein, tofu and tempeh also contain antioxidants to help fight and prevent the effects of free radicals in the body.
Those are some examples of high protein foods that are good for body health. Given that the function of protein for the body is quite important, make sure you don’t forget to include one of these high protein-containing foods in your daily menu.
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