Get enough protein every day is essential for overall health. What we call "proteinIs, in fact, a broad category of molecules.
Proteins give structure and support to cells e they are necessary for immune function, movement, chemical reactions, hormone synthesis and much more.
The amount of protein to be included in one's diet daily varies according to many factors such as body size, age, level of physical activity; proteins, moreover, are the macronutrient more nutritious and consuming them can make you feel full and satisfied.
Fortunately, meeting your protein needs can be easy by including some healthy, protein-rich foods in your diet; let's discover the foods richest in proteins:
Index
Eggs
Whole eggs are one of the most nutritious foods on the planet; they are a good source of easy-to-absorb protein and are also an excellent source of vitamins, minerals, fats and antioxidants.
Le eggs whole include the yolk, rich in good fats, while the protein part consists of the white part, the albumen.
A large egg (about 50 g) provides 6,3 g of protein.
almonds
Almond is a dry fruit rich in essential nutrients, fibre, vitamins and vegetable proteins; eating almonds helps reduce risk factors for heart disease, such as cholesterol bad and the high pressure. 30 grams of almonds contain 6 grams of protein.
Chicken breast
Il chest of chicken it is an excellent choice if you are looking to increase your protein intake; in addition to proteins, chicken provides a variety of B vitamins and minerals such as zinc e selenium.
100g of chicken breast contains 27g of protein.
ricotta cheese
La ricotta is a low-fat cheese containing a lot of protein; is rich in calcium, phosphorus, selenium, Vitamin B12 and many other nutrients.
A 250g ricotta contains 30g of protein.
Greek yogurt
Lo yogurt Greek is a very thick and protein-rich type of yogurt; has a creamy texture and is a good source of nutrients like football, vitamin B12, Vitamin A, selenium and zinc.
200g of Greek yogurt contains 20g of protein.
Milk
Il milk contains all the nutrients the body needs; it is a good source of high quality protein, vitamins and minerals such as calcium, phosphorus and riboflavin.
A cup of milk (250 ml) contains 9 grams of protein.
Lentils
Lentils are among the richer sources of vegetable protein than you can choose; they are also rich in other nutrients, such as fiber, folate, magnesium, potassium, iron, copper and manganese.
100g of cooked lentils provide 9g of protein.
Fish
Fish is an excellent source of protein and provides a number of important vitamins and minerals such as iodine, selenium and vitamin B12; fatty fish such as salmon and herring are also rich in fatty acids omega 3, which have powerful health benefits.
All types of fish are rich in protein; a 180g cod fillet, for example, provides 41g of protein.
Quinoa
We always think about Quinoa as to a cereal, but in reality it is a seed; it is rich in fiber, folate, copper, iron and zinc and is rich in proteins, unlike other cereals.
One cup of cooked quinoa (180g) provides 8g of protein.
What kind of protein-rich foods do you prefer? Let us know in the comments and remember to follow us on our telegram channel
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