Sources of high Protein

The human body is made up of around 100 trillion cells, and each of them contains thousands of proteins that need them to function properly and proteins include 20 types of amino acids and it should be noted that the proteins play a fundamental role in building, repairing, and strengthening the body's cells and their various functions, such as muscles, bones, skin, hair, etc.

The most important sources of protein, The body can produce some amino acids, and it cannot produce others and the amino acids that the body cannot produce are called essential amino acids, the absorption of proteins differs depending on the foods that contain them. which influences the amount of protein consumed, so it should be noted that animal proteins provide all of the amino acids, while plant sources contain fewer amino acids such as soy and quinoa are all essential amino acids, while red beans or lentils should be combined with rice or peanut butter with whole bread for complete protein. Some of the most important Sources of high Protein:

Eggs: Eggs are considered the nutrient-rich foods because they contain vitamins, minerals, healthy fats, and antioxidants, it should be noted that a high percentage of protein is concentrated in the egg whites and a large egg consists of 6 grams of protein, in addition to 78 Thermal calories.

Chicken Breast: Chicken breast is one of the highest protein foods, which is characterized by its delicious taste, besides easy cooking, and most of the calories in chicken breast comes from protein, if eaten skinless, and Grilled Skinless Chicken The breast contains 53 grams of protein, in addition to 284 Thermal Calories.

Milk: Milk is considered a source of high nutritional value because it is rich in calcium, phosphorus, and riboflavin. It also supplies the body with high-quality protein and contains most of the nutrients that the body needs. It should be noted that a cup of whole milk contains 8 grams of protein and 149 calories.

Cottage cheese: This is one of the types of cheese that is very low in fat and calories. It is also a rich source of calcium, phosphorus, selenium, vitamin B12, and riboflavin (B2). And 226 grams of cottage cheese has 27 grams of protein and 149 calories, other types of cheese have high amounts of protein, like parmesan, mozzarella, Swiss cheese, and cheddar, but their content is fat and calories remains higher.

Beef: Beef contains high amounts of protein, as it is distinguished by its content of iron, vitamin B12, and many other nutrients. Thus 85 grams of beef cooked with 10% oil contains 22 grams of protein and 184 calories.

Tuna: Tuna is widely used and is characterized by its low fat and calorie content. Precisely 145 grams of canned tuna in water contains 39 grams.

Fish: fish of various types are considered among the healthiest foods because it is rich in healthy fatty acids (such as omega-3), it is a rich source of protein, but it differs depending on its type because 85 grams of salmon contain 19 grams of protein and 175 calories.

Shrimp: It is considered one of the very low-calorie seafood, and it is also rich in a group of nutrients, including selenium, vitamin B12, and omega-3, and 85 grams of shrimp. contain 18 grams of protein and 84 calories.

Advantage of protein

Proteins play a major role in biological processes and their functions vary greatly depending on their type. Some of the main benefits and functions of protein include: Repair old cells and build new cells. Formation of hormones, such as insulin. Production of various vectors, such as hemoglobin. Manufacture of enzymes, such as amylase. Important during growth and development for children, youth, and pregnant women. Helps to lose weight, by stimulating the metabolism and reducing appetite.

It should be noted that proteins give a feeling of fullness more than fats and carbohydrates.