Food rich in protein. Daily protein intake

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Protein is the main building material for the human body. It is necessary for the formation, as well as the restoration of muscle tissue, nails, skin, hair and the maintenance of immunity. Without enough protein, the body will not be able to function fully.

When protein is deficient, the body loses muscle mass, he alth and immune problems begin. That is why food rich in protein should be present in the daily diet of every person.

The role of protein in human life

For the body, proteins are the building blocks that are responsible for the growth of all tissues. Like carbohydrates, protein can become an energy resource for a person. However, if carbohydrates begin to predominate in the diet, protein begins to be used by the body to create new fat cells and muscle tissue. Therefore, no matter how much protein is in the meat that is present on the table of the average consumer every day, the role of carbohydrates is also very important.

Protein is important for maintaining immunity. Food rich in protein createsantibodies, which later, together with the rest of the body's immune cells, resist infections and diseases. In addition, protein enzymes are important for the normal course of all chemical reactions in the human body.

Which foods have the most protein

Protein is found in a wide variety of foods. It is found in both animal and plant foods. Meat, fish, cottage cheese and legumes are the most common sources of protein. It is these foods that are recommended to be included in your diet to make it as he althy as possible.

Protein rich foods:

• Cod.
• Salmon.
• Turkey meat.
• Chicken meat.
• Lentils.
• Beef.
• Soybeans.
• Shrimp.
• Spinach.
• Beans.
• Asparagus.
• Pumpkin seeds.
• Milk.
• Cottage cheese.
• Cheese.
• Eggs.

How much protein is in cottage cheese, meat, dried fruits and other foods that are included in your daily diet? If you have not thought about this before, then it's time to count its number. Excess protein can harm the entire body. You should adhere to the recommended daily allowance, which will be individual for each. It can be determined based on he alth status, lifestyle, weight and age.

Daily Value for Protein

Before proceeding to the calculation of the daily protein intake, you need to decide on the goal that you want to set for yourself. So, if you are going to gain muscle mass and plan toexercise regularly in the gym, it is recommended to consume at least 2 grams of protein per 1 kg of weight per day. It should be borne in mind that no more than 40 grams of protein should be consumed at one meal. A larger amount simply will not be absorbed and will lead to poisoning of the body.

If you are on a diet for weight loss and do not want to lose gained muscle mass, the daily protein intake will be 1.5 grams per kilogram of weight. This will be quite enough to prevent the occurrence of dystrophy in muscle tissues.

Food should be rotated, food rich in protein should be varied and contain all the necessary nutrients. With excess weight, the norm of protein per day is 1.2 grams per 1 kg of weight. Thus, the daily protein intake should be at least 1 gram per kilogram of body weight.

Milk

How much protein is in milk? Milk is rightfully one of the he althiest foods and an affordable source of protein. It is high in vitamin D, calcium and phosphorus. For 100 grams of milk, the fat content of which is 2.5%, there are about 2.8 grams of protein. Thus, in one liter it is approximately 28 grams.

This is an indispensable ingredient for cooking cereals, omelets, pancakes and many other dishes. Often there are people who cannot consume milk in its pure form. In this case, you can make smoothies or cocktails from it.

Milk is good for bones and immunity. At the same time, its excessive use can lead toextra kilos. Therefore, overweight people should drink it with caution.

Cottage cheese and cheeses

Cottage cheese is one of those foods that lead in terms of protein content. How much protein is in cottage cheese? With zero fat, 100 grams contains 18 grams of protein. The energy value of fat-free cottage cheese is 94 calories. It can be used to make desserts and drinks. The product is well absorbed by the body and normalizes digestion.

Milk-based cheeses are also rich in protein. For example, 100 grams of Adyghe cheese contains about 17 grams of protein. At the same time, its energy value is 235 calories. Some types of cheeses are dietary products that can be included by nutritionists in therapeutic diets. It is also often used by athletes to gain muscle mass.

Meat

Meat is one of the main sources of protein. How much protein is in meat? In 100 grams of chicken fillet, there are 30 grams of it. The same amount of protein is found in lean beef. Rabbit contains only 21 grams and can rightfully be called a dietary product.

Meat saturates the body with animal fats, minerals and amino acids. Regular consumption of meat improves memory and brain function in general. This product must be present in the diet of children for their normal development.

Fish

Fish contains phosphorus, strong and essential omega-3 fatty acids. Also, do not forget about the large number of vitamins of groupsD, E, B and A, which are so rich in fish. There are approximately 20 grams of protein in 100 grams of salmon. The same amount of protein in tuna.

Two servings of fish per week will be enough to provide the body with the necessary amount of nutrients. Fish will be a good choice for weight loss. This protein-rich food is not as high in calories as meat and is much easier for the body to digest. Also important is the presence of fish oil in this product, which improves the functioning of the brain and memory.

Nuts

Nuts are also high in protein. For example, 100 grams of almonds contain 21 grams of protein. There are 15 grams of protein in hazelnuts, and 20 grams in pistachios.

Unlike fruits, nuts contain much more magnesium, calcium, iron and phosphorus. It is tasty and nutritious food that has a beneficial effect on the functioning of the heart and brain. In addition, nuts can lower blood cholesterol levels. Their use is prescribed by doctors during the recovery period after operations and illnesses. Nuts can blunt the feeling of hunger, which can be especially useful during weight loss.

At the same time, nuts are not an easy food to keep in mind. Their excessive use can cause poisoning of the body.

Beans

Mature beans are on par with grains in terms of their nutritional value. It is a food high in protein, vitamins and fiber. In Russia, the most common legumes are:

• peanuts;
• beans;
• lentils;
• soy;
• peas.

100 grams of legumes contain about 6 grams of protein. These products cannot be classified as dietary, since it takes a very long time for the body to assimilate them. Beans must be cooked before consumption.

Spinach

In terms of protein, spinach is second only to legumes. Even after heat treatment, vitamins of groups A and C are preserved in this product. In addition, spinach contains calcium and beta-carotene, which strengthen bones. 100 grams of spinach contains about 3 grams of protein.

This vegetable removes toxins from the body. Its regular use in food improves metabolism in the body, strengthens blood vessels and teeth. This vegetable food, rich in protein, is recommended for pregnant women and children. Spinach is often included in the diet as an additional source of fiber and vitamins.

Dried fruits

Dried fruits are also a good source of vegetable protein. In one glass of dried apricots there are about 5 grams of protein, in a glass of prunes 4.5 grams. One hundred grams of dried bananas contain about 1.5 grams of protein. In addition, dried fruits are rich in vitamins and minerals.

Most of the dried fruits can rightly be called dietary products. Therefore, they are included in a variety of nutrition systems focused on weight loss. Dried fruits help to speed up metabolism and remove excess fluids from the body. They are great replacementssweets and can be used as a snack when consumed in moderation.

At the same time, do not forget about their calorie content. When consumed excessively, protein-rich foods can spoil the figure of overweight people and cause serious harm to he alth. In the presence of chronic diseases, it is recommended to use dried fruits with caution.

Effects of low protein intake

Protein deficiency in the body can lead to the following consequences:

• acceleration of the aging process;
• deterioration of the work of the heart and other organs;
• slow metabolism and increase fat mass;
• impaired immunity;
• stretching the walls of blood vessels and, as a result, lowering blood pressure;
• chronic fatigue syndrome and anemia;
• violation of the digestive tract and liver.

Determining a protein deficiency is not always easy. You need to pay attention to the following signs:

• fatigue and decreased performance;
• slow wound healing;
• frequent illnesses;
• irritability;
• saggy skin;
• hair loss.

If there are signs of protein deficiency, the diet should be adjusted by increasing the amount of protein in food. It is necessary to take blood tests to check for mineral and vitamin deficiencies. Protein imbalance can cause vitamin and mineral deficiencies. In the event that protein deficiency is associated with a disease, it is necessary to treat it.

Conclusion

As you can see, protein-rich foods must be present in a full-fledged daily diet of a person, which you can choose according to your preferences. The list above will help you make the right choice.

You should not limit yourself in foods, because without a varied diet, the body will not receive enough vitamins and other useful substances. Regardless of how much protein is in milk and other foods that are present in the diet, carbohydrates should also not be forgotten. They are important, because if they are lacking, vitality will begin to disappear. It is necessary to maintain a rational balance of food intake.