It is important to know the types of foods that contain high protein that can support health.Protein is present in every cell of the human body to help repair cells and produce new cells. Protein intake is especially important for growth and development in childhood, adolescence and also during pregnancy.
During the digestion process, food containing protein will be broken down into small parts called amino acids. To maintain a healthy body, everyone needs a large amount of amino acid intake.
To meet your daily protein needs, there are a variety of foods that contain protein that you can choose from. Foods that contain protein are divided into two types, namely animal protein and vegetable protein. These high-protein foods can also be consumed by people who are on a certain diet, such as the Dukan diet or the blood type diet.
Source of Animal Protein
Here are some types of animal protein sources:
- Lean beef
This type of beef contains protein as well as iron, zinc, and vitamin B12. In addition, you can choose white poultry meat, such as chicken. Avoid eating skin such as chicken skin, because it contains a lot of saturated fat.
Seafood or seafood It is a protein source that is generally low in fat. One of the seafood that is rich in protein is tuna. Canned tuna (150 g) contains about 40 g of protein.
Eggs are protein-rich foods with relatively affordable prices. As an illustration, a small egg (35-40 grams) contains 4-5 grams of protein, while a large egg (60g) contains 8g of protein.
- Dairy productsMilk, cheese, and yogurt are dairy products that are rich in protein intake (whey and casein), as well as calcium and vitamin D. To maximize protein intake for your body, choose one that is low in fat.
Source of Vegetable Protein
Meanwhile, vegetable proteins that you can consume include:
This type of food has a high protein and fiber content, so it can make you feel full longer. One type of grain that is good for consumption is chia seeds.
- NutsIncluding peanuts (peanut) and almonds including foods that contain high protein. Peanuts also contain fiber and magnesium, while almonds are rich in fiber, vitamin E and manganese.
- Soya beanSoybeans are a source of protein that can help reduce cholesterol, and is also very good for maintaining heart health. You can choose various processed soybeans, such as tofu or tempeh.
- BroccoliWhen compared to other types of vegetables, broccoli has a higher protein content. Other content of broccoli that is no less beneficial for the body is fiber, potassium, vitamin K and vitamin C.
In addition to the various foods above, mushrooms are also classified as foods that are high in protein. One type of mushroom with high protein and amino acid content is shitake mushroom.
Make ends meet Protein
The function of protein in the body is very important to maintain. The trick is to meet the protein needs every day. In general, a balanced diet can meet this need, so there is no need for additional protein supplements in those who are healthy. Likewise, vegetarians can get vegetable protein from various types of plants.
Adults need protein about 10-35% of the total calorie requirement per day. For example, for the need for 2,000 calories per day, it takes about 50-175 grams of protein. It is recommended to choose a variety of protein intakes, as well as low in fat and calories.
Generally two to three servings of protein-rich foods can meet daily needs. For example, 50-85 grams of lean meat, poultry or fish. In addition, you can also choose about half a cup of nuts, or an egg.
High Protein Diet Must Be Done With Care
A high protein diet is generally accompanied by suppressing carbohydrate intake. This diet can help with weight loss because it makes the body feel full longer. However, this type of diet should be done with caution because there are several risks that must be considered, especially if carried out in the long term.
Risks that can arise include a lack of fiber or other nutrients that can cause headaches, constipation, or bad breath. In addition, high protein intake such as red meat or high-fat dairy products can increase the risk of heart disease.
A high-protein diet should also be watched out for by people with kidney disorders because it can put an extra burden on kidney function. Likewise, if you suffer from diabetes and other chronic diseases, you should be aware of this type of diet.
It is very important to pay attention to adequate protein intake according to daily needs. In choosing foods that contain protein, you should also choose those that are low in fat and calories. If necessary, consult a doctor or nutritionist, especially if you are going to try a new diet.