Protein is a nutrient made up of amino acids, which are needed for the proper growth and functioning of the human body. While the body is able to produce certain amino acids, essential amino acids must be obtained from sources of animal or vegetable protein.
Although there is debate about how much protein you should consume per day, it should be noted that the lack of protein can cause stunted growth, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system and in some cases, even death.
The U.S. Institute of Medicine recommends that every adult has at least 0.8 grams of protein per kilogram of body weight per day. Taking less than this amount is considered unhealthy. Here are some of the most protein-rich foods.
Cheese. The highest protein content among cheeses is found in parmesan - 41.6 g per 100 g portion, followed by mozzarella and Swiss cheese - about 28 to 30, then there are the soft cheeses, sour cream and cream cheese has the least protein - about 16 grams per serving.
Beans and legumes. The older, larger and more mature beans are, the more protein you get. beans are high in fiber, calcium and iron, but also provide one of the best sources of amino acids, which are very necessary for the human body.
Lean beef and veal. To get the most complete protein, it is better to choose lean meat. Beef contains about 36 grams of protein per 100 g serving.
Roasted Pumpkin, pumpkin and watermelon seeds. Pumpkin and pumpkin seeds provide about 33 grams of protein per 100, along with watermelon seeds, these are among the seeds with the least calories.
Chicken, lamb and pork. It's good to choose lean meats that provide 30 to 33 grams of protein in 100 grams.
Fish and caviar. Fish is very a helpful and healthy food. Not accidentally, its consumption at least once a week is recommended. It is a great source of protein, depending on the type and supplies us with about 26-30 g of protein per serving.
Lentils and peanuts. They are a great source of vegetable protein and lentils provide the most - about 25.8 g per portion, and peanuts - 23.07.
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