▎ WuXi AppTec content team editor
When it comes to protein, it's no stranger to people who love fitness and want to build muscle.
As one of the essential nutrients for human beings, protein plays an important role in maintaining muscle, bone and nerve stability, enhancing immune system function and promoting metabolism.
If you don't get enough protein, you can cause a variety of health problems. The "Reference Intake of Dietary Nutrients for Chinese Residents" points out that people of different ages and genders need to consume different amounts of protein to promote good health. The specific intake is shown in the figure below:
▲Reference intake of dietary protein for Chinese residents. AI: appropriate intake; EAR: average requirement; RNI: reference intake. (Image source: References[1])
Daily diet is the main source of protein intake for the human body. If you want to eat a lot of protein, you can start with our diet.
Here are 7 types of protein-rich foods, I believe there are always you like, and suitable for you.
1. Fatty fish
Fatty fish refers to fish with a fat content of more than 5.0% after the muscles are mixed, which is often referred to as "fat fish", such as striped fish, salmon, tuna and sardines. 3 ounces (about 28 g 1 ounce) of tuna contains about 24 g of protein; 3 ounces of Atlantic salmon contains about 17 g of protein.
In addition to protein, these fatty fish are also a good source of Ω-3 fatty acids. Ω-3 is an essential fatty acid that is closely linked to the health of the eyes, brain, heart and circulatory system. Studies have found that people who eat at least 2 servings of fatty fish per week have a reduced risk of heart disease and neurodegenerative diseases.
2. Eggs
For people who don't like to eat meat or vegetarians, supplementing with protein by eating eggs is also a good choice. Usually, one boiled egg contains about 6 g of protein.
In addition to protein, eggs are also a good source of vitamins and minerals, including vitamin A, vitamin B2, B5, B6 and B12, folic acid, phosphorus and selenium, among others.
Image credit: 123RF
3. Beans and soy products
Beans and soy products are not only high in protein, but also rich in fiber, minerals, vitamins, antioxidants and resistant starches.
Resistant starch, similar to dietary fiber, is difficult to digest and can improve satiety. At the same time, resistant starch can also improve blood sugar levels and insulin sensitivity, helping to reduce the risk of type 2 diabetes.
4. Dairy products
Greek yogurt and Kefir are both excellent sources of protein.
Greek yogurt, also known as de-whey yogurt, in the ordinary yogurt production process, filter out the whey, concentrated after the formation of the substance. Kefir is a fermented, probiotic-rich dairy product that originated in the North Caucasus region between the Black Sea and the Caspian Sea.
Both dairy products are fermented and are not only rich in protein, but also contain probiotics that promote intestinal health. In addition, cheese is also one of the excellent sources of protein.
It should be noted that when choosing dairy products, it is best to choose low-fat or low-sugar ones and avoid consuming too much fat and sugar.
5. Seeds
Seed foods such as Chia Seeds, Pumpkin Seeds, and Quinoa are not only a great source of plant-based protein, but also one of the excellent sources of ALA (α-linolenic acid) in Ω-3 fatty acids.
At the same time, the seeds are also rich in dietary fiber, which provides a variety of vitamins and minerals for the human body.
6. Nuts
Nuts are a high-protein food that can be used as a supplement to a healthy diet. Almonds, peanuts, pistachios, walnuts and cashews provide the body with a range of nutrients, including proteins, unsaturated fatty acids, dietary fiber and other bioactive ingredients such as plant sterols and phenolic compounds.
Previous studies have found that eating nuts in moderation can help reduce cholesterol levels, which is related to a reduced risk of cardiovascular disease and death, as well as a reduced risk of all-cause death and an increase in life expectancy.
For breast cancer patients, eating nuts is also associated with overall survival and progression-free survival.
7. Meat
Animal foods such as beef, pork, chicken and turkey are also one of the excellent sources of protein.
If you want to supplement your protein with meat, it is best to eat lean meats, white meats (such as skinless chicken breasts and fish), and avoid processed and fried meats such as ham, bacon, hot dogs and sausages.
Although protein plays an important role in health, it can neither be overeaten nor lacking, and maintaining moderation is the most important. When supplementing protein, in addition to paying attention to which foods to eat, you should also pay attention to the way of processing, try to choose the way of steaming and cooking, and avoid frying or roasting.
Most importantly, pay attention to a balanced diet so that you can maintain comprehensive nutrition and good health!