Foods that contain high protein

Foods that contain high protein
Foods that contain high protein


The importance of protein


Protein is one of the three nutrients that the body needs in large quantities, it enters the composition of every cell of the body and is an essential component of many tissues such as nails, hair, muscles, bones, cartilage and skin, and its importance lies in transporting nutritional compounds to all cells, protecting the body from pathogens, and building and repairing tissues In addition to its importance in some critical stages of human life such as pregnancy, childhood and adolescence; For its role in physical and mental growth and development, and it differs from other sources of energy by the inability of the body to store it, so it must be available in every meal of the day, as it is present in a large number of foods in different proportions, so what are the foods that contain high protein?


Foods that contain high protein 


Before displaying foods that contain high protein, it is necessary to address how to calculate the body’s protein needs, as the healthy adult human body needs 0.8 grams of protein per kilogram of weight, and this number can vary according to several Factors: age, gender, health status, and daily activity rate. People who exercise regularly need from 1.1 to 1.7 grams of protein per kilogram of body weight, and protein consumption is excessive if it exceeds 2 grams per kilogram of body weight, and the following List of foods high in protein:


Chicken: Half of a skinless chicken breast contains 27 g of protein and 3 g of fat.


Beef: A single piece of beef, which weighs 85 grams and is about the size of a palm, contains 27 grams of protein and 7 grams of fat, most of which is saturated fat.


Red salmon: An 85g piece of grilled or boiled salmon contains 23g of protein and 9g of fat, and is a rich source of omega-3s.


Canned tuna: contains 20 grams of protein per 85 grams, and its fat content does not exceed 1 gram.


Cottage cheese: One cup contains 27 grams of protein.


Eggs: One scrambled egg contains 7 grams of protein and 7 grams of fat, so it is recommended to boil eggs to reduce their fat content.


Milk: One cup of milk contains 13 grams of protein and provides the body with 50% of its calcium needs.


Legumes: One cup of soybeans contains 21 grams of protein, and the content of one cup of chickpeas and beans of various kinds ranges from 14 to 16 grams.


Disadvantages of excessive protein consumption


Despite the critical and important role that protein plays in human life, excessive consumption of it causes many health problems, the most important of which are:


overweight  The excess is stored in the form of fat cells.


Stressing the kidneys by eliminating the huge amount of nitrogen produced by protein metabolism in the body.


Loss of large amounts of calcium, and this is linked to many bone problems, including osteoporosis.


It should be noted that the common idea among athletes about the necessity of eating protein in large quantities to achieve the best results is wrong and has no scientific basis, in addition to the fact that high-protein diets prepared for the purpose of losing weight raise a great deal of controversy in the scientific community. For its quick results and the lack of clarity of its long-term effects.


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