What contains proteins: a list of products. Find out which foods contain protein

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

Ever since school days, we have firmly learned that protein is the key to good he alth and excellent physical shape. However, when the question arises of where to find this necessary and useful component and what is its true use, many people shrug and wonder.

Start with the fact that protein is a vital element in the human body, and in sufficient quantities it is found primarily in animal products, legumes, nuts. What contains proteins? Both animal and plant foods can be rich in this nutrient.

Why is protein essential for normal body functioning?

It's simple. Protein is responsible for building new cells. Maintaining the he alth of the skin, hair, nails is just his task.

The hottest debate about the need to eat animal products to get the right portion of protein is between athletes and vegetarians. The body needs protein to build muscle, not only inprofessional athletes. Even if you visit the gym twice a week or work out at home for yourself, the muscles in any case need building material. What foods contain protein and why is it so necessary for the full functioning of the body?

Sufficient intake of protein in the body is one of the principles of a he althy and balanced diet, which is of paramount importance not only for those who want to say goodbye to extra pounds or build muscle, but also to fight various diseases. This nutrient is of particular importance in the body of children and adolescents, it is essential for growth and development.

Consumption rate

Protein consists of elements such as carbon, oxygen, hydrogen, nitrogen, as well as sulfur, phosphorus, iron, cob alt. These elements form the building blocks - amino acids. As is known from the school biology course, the body is able to produce some amino acids on its own, some of them enter the body from the outside just from protein products.

Proteins are divided into complete and defective. This indicator depends on the presence of all the amino acids necessary for the body. Once upon a time, everyone was firmly of the opinion that only protein that is found in animal products can be considered complete, but in plant products it is defective. The meat-eaters looked askance at the vegetarians, and the doctors only confirmed these words. However, modern research has shown that even in vegetables, fruits,beans, nuts and grains contain that vital complete protein.

The daily consumption rate until recently was 150 grams, later this figure was reduced to 90-120 grams, and now you can even hear the version that 30-50 grams per day is enough. In adolescents and children during the period of active growth, this figure doubles. In order to replenish the daily allowance, you should answer the question of which foods contain protein, and rely on the list of products.

What is the risk of deficiency in the body?

We have already figured out that protein is extremely important for the full functioning of the body. But what will happen if, nevertheless, the consumption of foods containing proteins decreases? What will the lack of this element in the body lead to? First of all, anemia, or anemia, develops, immunity and body tone decrease sharply, mood drops, which leads to emotional experiences. Sounds intimidating? However, this is not a reason to switch to excess protein intake. After all, this is also fraught with negative consequences in the form of disruption of the digestive system, as the residual elements begin to rot and ferment on the intestinal walls, which leads to intoxication with protein breakdown products.

Also, excessive consumption of protein food is fraught with a set of excess weight and body fat in the most unpleasant places. In the course of the research, scientists have found that for the excellent functioning of the body and30-60 grams of protein per day is enough to feel great.

Where can I get it?

Discussions about animal proteins do not subside, but only gain momentum. Some scientists are of the opinion that the main reason for the development of various diseases and aging of the body is the clogging of cellular protoplasm and the violation of its natural structure. Eating plant products contributes to the formation of cellular protoplasm and does not cause its aging. Another question concerns products of animal origin, because only the digestion of one portion of meat requires more than half of the energy received. Such expenses can have a significant impact on a person's well-being, especially if they suffer from serious illnesses.

Therefore, while research continues, doctors recommend not to go to extremes and competently combine the intake of protein from animal and vegetable products. First of all, when compiling a diet, you should not rely on the amount of protein consumed, but on the quality. This means that it contains essential amino acids. This point is paramount only because for the synthesis of proteins, the human body needs absolutely all the essential amino acids. And if some element is lacking in the body, the rest of the amino acids will also not be used. In order to make a balanced diet, you should know not only which foods contain protein, but also the presence of all essential acids in it.

The myth ofincomplete vegetable protein

Thanks to scientific research, we all know for a long time that a sufficient amount of protein with all the essential amino acids can be obtained not only from animal products, but also from plant products. With the right ratio, for example, cereals (rice, wheat, bread, pasta, semolina, corn, oatmeal) and legumes (soybeans, peas, beans, lentils), you can ensure that all the necessary amino acids enter the body.

Protein from animal products

Despite the ongoing debate between meat-eaters and vegetarians, every product that contains protein, whether of vegetable or animal origin, has its own advantages and disadvantages.

First, let's look at the benefits of animal sources. First of all, products such as meat, fish, eggs and milk contain absolutely all essential amino acids. And also the protein contained in such products is more concentrated than in vegetable products.

Cons

The main disadvantages of animal products are that often with them protein enters the body in excess. Moreover, this excess can be 3 times higher than the norm. Due to which intoxication occurs, or in a simple way, poisoning with protein breakdown products. The consequences of poisoning are also unpleasant - it is an extra burden on the liver and kidneys and the leaching of calcium from the body, which leads to weakening of the bones.

In addition to all this, saturated fats enter the body along with protein,cholesterol, hormones and even antibiotics.

Plant protein: what is it?

As well as animal proteins, vegetable proteins have their pros and cons. For example, the pluses can be safely attributed to the fact that along with plant products, the necessary carbohydrates, vitamins and minerals enter the body. And unlike meat products, vegetable products do not contain saturated fats, cholesterol and other "harmful things".

Flaws

The disadvantages of vegetable proteins are also significant. First of all, it is difficult to find such a product of plant origin that would contain all the essential amino acids. Such products include only soy, which, in addition to essential amino acids, contains phytoestrogens. There are studies proving their harm to the body. In order to get a complete set of important amino acids, you will have to combine several plant foods and combine grains and legumes. You should be careful and lose weight. For example, nuts and seeds, which contain fat in addition to protein, can be a problem for those who want to say goodbye to extra pounds.

What foods to eat, everyone decides individually. However, the fact remains: for full growth and development, strengthening of muscles and full-fledged work of organs, protein must be supplied to the body in the right quantities. In order to imagine where this protein comes from, you should pay attention to the list of the most popular products. We will talk about this later.

What foods contain protein

It would seem that everyone can answer. But every second person, when asked where the protein is contained, meaningfully throws up his hands and calls, at best, chicken and eggs. However, it is actually rich in other products that are easy to find in any grocery store. What are proteins?

Protein in animal products

The most popular and complete protein source is animal products. What foods are high in protein?

• Fish, in particular tuna contains 33 grams of protein per 100 grams of product. Tuna deserves special attention. In terms of protein content, it stands out significantly from the rest of the representatives of the aquatic world. For example, the same 100 grams of salmon contain 22 grams of protein. Why is fish an ideal source of protein? Because along with it, useful omega-3 acids and iodine enter the body, which ensures the he alth and stable functioning of the thyroid gland.
• The most popular product for losing weight is chicken. In addition to 30 grams of protein per 100 grams of product, chicken supplies the body with zinc, which is responsible for the beauty and growth of hair and nails, and also keeps the immune system in good shape.
• Beef contains 31 grams of protein per 100 grams of product. It is distinguished by the presence of B vitamins, which are also necessary for maintaining he althy skin.
• Eggs contain 13 grams of protein. They are a source of vitamin D, which supports the immune system and prevents manydiseases.
• Cow's milk contains 3.2 grams of protein and is high in calcium and vitamin D for he althy bones and teeth.
• In addition to milk, you should also look at yoghurts, which account for 12 grams of protein. And beneficial bacteria will help to tidy up the intestinal microflora and normalize digestion.

Plant Products

No matter how much heated debate and restless discussions take place, the fact remains that plant foods are also rich in protein. What contains protein? The product list will answer this question:

• The list starts with tofu, which has about 7 grams of protein per 100 grams. Tofu is a soy product that is famous for being rich in B vitamins. Eating tofu will help you get the boost you need.
• Lentils are popular for being high in protein (9g) and fiber. Due to this, food is perfectly absorbed, and cholesterol levels are maintained at a normal level.
• From nuts, it is recommended to choose almonds, which contain 21 grams of protein. You should be careful with nuts if you are losing weight, because they contain a fairly large amount of fatty acids. However, they are unsaturated and do not cause any harm to the body, they only strengthen the cardiovascular system.
• Sunflower seeds, beloved since childhood, are only one gram inferior to almonds and contain 20 grams of protein. In addition to this, the seedsexcellent source of zinc.

This list is by no means exhaustive, but it is the options listed that are readily available. Do not forget that you should not rush into the pool with your head and eat only protein foods. Always remember that the average daily intake of protein for men is 65-120 grams per knock, for women - 60-90 g. Do not forget what proteins contain with all the essential amino acids.