Foods High in Protein

Protein is a macro-molecular nutrient consisting of several amino acids that are very necessary for the body to grow and carry out the body's normal functions, for example protein as a form of muscle mass, blood components, enzymes, and more.

The body itself can produce protein from a number of amino acids obtained through high-protein foods either sourced from animals (animal protein sources) and / or sourced from plants (vegetable protein sources). But the body cannot form essential amino acids, so it must be obtained from the outside (food).

Animal protein sources contain a complete set of essential amino acids, while all essential amino acids can be obtained by consuming a variety of vegetable protein food sources.

Essential amino acids, including Lysine, Tryptophan, Methionine, Cystine obtained from daily food. While non-essential amino acids, among others: Valine, Agrinine, Tyrosine, Serine and so on can be produced by the body.

In the digestive tract, food sources of protein will be broken down into several essential and non-essential amino acids then absorbed, by the body the amino acids are used as raw materials to form various types of proteins that the body needs, for example building muscle mass, blood components, enzymes, antibodies, replace damaged body cells, and much more.

There is still debate about the daily requirement of protein for the body, the recommended daily protein intake depends on age or weight. Recommended protein requirements by age are:

• Babies need 10 grams per day
• School-age children need 19-34 grams per day
• Teenage boys need 52 grams per day
• Teenage girls need 46 grams per day
• Adult men need 56 grams per day
• Adult women need 46 grams per day
• Pregnant or nursing mothers need 71 grams per day.
• If it turns out that protein is consumed in excess, it will be converted into energy by the body. Protein deficiency causes muscle atrophy and malfunctioning of the human body in general.

Red Meat

As the name suggests, red meat is red meat such as beef, lamb, lamb and so on. Red meat is a high protein food source. It also contains iron and zinc (zinc). High-quality red meat, is a complete source of protein because it contains all the essential amino acids that you need to produce protein in the body.

This protein is an important component of the structure of muscles, hair, skin, blood, organs and glands. Although your body can make several amino acids, MedlinePlus reports that there are nine essential amino acids that you must get from food sources, red meat contains nine essential amino acids.

White Meat

Examples of white meat that we often encounter is chicken meat. White meat provides lean protein, while red meat is much higher in fat. If you are afraid of high fat foods, be sure to remove the chicken skin before cooking it, because the skin is loaded with saturated fat.

Seafood

Seafood is one of the best sources of protein, because it is usually low in fat. Fish like salmon and tuna are actually higher in fat, but healthy fats, omega-3 fatty acids are actually recommended.

Milk

Choose skim or low-fat milk which is not only a source of high protein, but also as a source of calcium and some is also fortified with vitamin D to keep bones healthy and strong. Milk also contains essential and non essential amino acids. Therefore, do not forget to include milk and other dairy products such as yogurt and cheese as a high protein supplement.

Egg

Eggs are an excellent source of high-protein food and are a type of supplementary food that is easily processed into a variety of delicious food menus and are very easy to obtain. One medium boiled egg contains approximately 7 grams of protein. But in egg yolks there is saturated fat.

Therefore, for those who have a history of high cholesterol or cardiovascular disease, you should avoid this egg yolk, and eat only the egg whites so that protein needs are still met. Also read: How to Reduce Cholesterol.

Nuts

Half a cup of beans has protein as does 3 ounces of grilled steak. Apart from being a source of protein, nuts also contain fiber and will make you feel full for hours.

Soy

In one cup of soybeans contains approximately 29 grams of protein. In addition, soy is also low in fat and contains phytochemicals (isoflavones and saponins) that are useful in reducing the risk of heart disease, osteoporosis and cancer. The benefits of soy can also be obtained by consuming soy-based products such as tofu and tempeh which are very popular in our society.

If you are a vegetarian or are on a low fat diet, try soy protein by eating tofu, because it contains low fat and of course so that protein needs remain met.

Lean beef (lean beef)

Lean beef only has one gram of fat, plus it provides additional bonus vitamins such as zinc, iron and B12.

Although protein is an important part of a healthy diet, always be careful not to consume too much or too much. Too high protein (excess) can be converted into fat and stored in the body so that the potential to become obese (overweight). The average adult needs about half a gram of protein per pound of healthy body weight.