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The most important sources of protein


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 Protein 


    The human body consists of approximately 100 trillion cells, and each of them contains thousands of proteins that need them to work properly, and proteins include 20 types of amino acids. Various, such as muscles , bones, skin, hair , and others.

The most important sources of protein


    The body can produce some amino acids, it cannot produce others, and amino acids that the body cannot produce are known as essential amino acids, and although they are present in food, the quality of their absorption may be different, which affects the amount of proteins consumed, as it provides animal protein , or what is known as complete protein all these essential amino acids, and the sources of the plant may not contain all of these amino acids, for example , both contain soybeans ( in English: soybean) and quinoa ( in English: quinoa) on all amino acids essen Yeh, while you must combine red beans or lentils with rice or butter peanut with full bread to get a complete protein, and the most important sources of protein include:

  • Eggs: Eggs are foods rich in nutrients, as they contain vitamins, minerals, healthy fats and antioxidants, and it is worth noting that a high percentage of protein is concentrated in egg whites (in English: Egg whites), and an egg consists of 6 grams of protein In addition to 78 calories. 
  • Chicken breast: chicken breast is one of the most protein-rich foods, which is characterized by its delicious taste, in addition to easy cooking, and most calories in chicken breast come from protein, if it is eaten without skin, and the grilled chicken breast without skin contains 53 grams of protein , And 284 calories. 
  • Milk: Milk is a source of high nutritional value; as it is rich in calcium, phosphorus and riboflavin ( in English: Riboflavin), and that the body extends high - quality protein, and contains most of the nutrients needed by the body, it is worth mentioning that one cup of milk , whole milk contains 8 grams of protein and 149 calories. 
  • Cottage cheese: It is one of the types of cheese that is very low in fats and calories. It is also a source rich in calcium, phosphorous, selenium, vitamin B12 and riboflavin (B2). 226 grams of cottage cheese contains 27 grams of protein and 149 calories, and there are other types. Of the cheese that contains high amounts of protein, such as Parmesan cheese, mozzarella, Swiss cheese and cheddar cheese, but their fat and calories content is higher than cottage cheese. 
  • Beef: Beef contains high amounts of protein, as it is distinguished by its iron, vitamin B12, and many other nutrients. 85 grams of beef cooked with oil 10% contains 22 grams of protein and 184 calories. 
  • Tuna: Tuna is widely used, and it is characterized by its low content in both fat and calories. 145 grams of canned tuna in water contains 39 grams of protein and 179 calories. 
  • Fish: Fish of various types is considered among the most healthy foods, as it is a source rich in healthy fatty acids (such as omega-3 ), as it is a source rich in protein, but it differs depending on its type, as 85 grams of salmon contains 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 contains 18 grams of protein, And 84 calories. 

Protein benefits 



   Proteins play a major role in biological processes, and their functions vary greatly according to their type. Among the main benefits and functions of protein are the following: 

  • Fix old cells and build new cells. 
  • Hormone formation, like 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. 
  • Help lose weight , by boosting the metabolism rate and reducing appetite. It is worth noting that proteins give a feeling of satiety more than fats and carbohydrates.

The body needs protein 



   Protein differs from fat and carbohydrates that the body does not contain stock for him to use it when needed, so that the body does not store it , and some believe that eating large amounts of protein leads to muscle building , and in fact, the practice of sport is the only way to build muscle, in addition to Eat moderate amounts of protein that supply the body with its needs. This amount is affected by a number of factors, including the level of physical activity, age, muscle mass, and a person's health status.The amount of protein depends on human weight. The recommended daily amount of protein is 0.8 grams per kilogram of body weight. For example, the daily needs of a person who weighs 70 kilograms is approximately 56 grams.



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