The Top 10 High Protein Foods

The proteins are macromolecules composed of twenty amino acids essential for the proper functioning of our body. Nine of these amino acids are essential because they cannot be synthesized by the body. These amino acids must therefore be found outside, that is to say in our food. Proteins can therefore be created by the successive incorporation of amino acids.

LProteins are encoded by genes and synthesized by the ribosome (system allowing the translation of molecules into protein). They are found in cells and in the body. Proteins have several roles. They can be used structurally allowing the cell to maintain its organization in space. Motor function by ensuring the transfer of different molecules in and out of the cell. Regulatory by modulating the activity of other proteins. Also by capturing external signals and ensuring their transmission. And finally in a motor way by allowing cells and organisms to move.

More concretely, proteins are necessary for growth, cell renewal as well as the tissues of our organism and reproduction. They are also very important during the development of the fetus.

The protein are of two origins, animal and plant. Animal proteins come from meat, cold meats, poultry, eggs, fish, shellfish and dairy products. Vegetables come from vegetables (lentils, beans, sofa, etc.), oleaginous fruits (nuts, almonds, pistachios, etc.) and cereals (wheat, corn, barley, rice, etc.). Being essential for the proper functioning of the body they must be absorbed daily. On average, a woman will need 46 grams per day and a man 56 grams. Little protein can result in muscle atrophy.

 Many foods contain protein, but their percentage differs. In fact, foods of animal origin have a high protein content while vegetables and cereals have less. For animal proteins, their nutritional qualities are excellent because they generally contain all the essential amino acids. But they provide a lot of lipid (hidden fat), cholesterol and are rich in waste (uric acid, urea). While vegetable proteins are a great source of energy (carbohydrate) and facilitate intestinal transit (fiber). But these proteins are not complete for our diet because it lacks the essential amino acids that our body cannot synthesize.

BEEF.

Protein level: 26/30 gr per 100gr.

 The animal proteins in beef are of high quality because they contain all the essential amino acids. In a balanced proportion, its proteins are well assimilated by the body. This red meat is part of the banvin family. It is rich in vitamins and minerals like zinc, iron, selenium and copper. It is a food to consume at strong cooking in the form of steak, stew or other. Its high iron content is recommended during menstruation allowing a great energy supply.

TUNA.

Protein rate: 29 gr per 100 gr.

The animal proteins in tuna, more precisely in bluefin tuna, give it undeniable health benefits. Containing all the essential amino acids, this fatty fish is rich in omega3 fatty acid, phosphorus and vitamin D. Belonging to the scombridae family, it is an excellent source for the immune, circulatory and hormonal systems. It is also essential for cardiovascular health, preserving the heart and preventing anemia.

L'EMMENTAL (GRUYERE).

Protein level: 27 gr per 100 gr.

The animal proteins of Emmental are a quality contribution because their biological value is comparable to that of meat. This cheese is rich in calcium and is a source of vitamin D. It is part of the dairy family and is a cooked pressed cheese produced from cow's milk. It is essential for healthy bones as well as tissue regeneration thanks to its phosphorus.

CHICKEN BREAST.

Protein level: 26 gr per 100 gr.

The animal proteins in chicken breast are of complete quality because the amino acids provided are essential for our body. It contains a large amount of vitamins and minerals with a very high concentration of sodium and phosphorus. It is part of the poultry family. Chicken breast is essential for the oxygenation, immune and nervous system.

THE EGG.

Protein rate: 14 g per 100 g (2 eggs). 

Animal proteins in eggs are of high biological value because they contain essential amino acids. Indeed its proteins allow to form, maintain and repair the tissues of the organism (skin, muscle and bones). They are also necessary for the formation of digestive enzymes and hormones. They are complete proteins because they hold the nine essential amino acids for the body. The egg is part of the dairy family. It is rich in vitamin A and prevents many diseases linked to aging.

SOY.

Protein rate: 38 gr per 100 gr.

The vegetable proteins of soy contain all the essential amino acids and are of excellent digestibility. Small seeds soya is consumed in the form of milk, sauce, beans or germ. It holds many minerals, vitamins and fibers. Soy is part of the legume family. This product is known to lower cholesterol levels thanks to its unsaturated fats, which also strengthen nerve cells. Soy has hormonal activity by reducing bone demineralization during menopause.

LENSES.

Protein rate: 25 gr per 100 gr. (9 gr cooked)

The protein Plant-based lentils called lectins are good qualities because they contain almost all of the essential amino acids. Lentils are part of the legume family known for their green, brown or coral colors. It is a very digestible food and low in fat. It requires a very short cooking which promotes nutrient intake. They are rich in vitamins and especially in minerals (athleticism, copper, iron, zinc, potassium…). Lentils contain dietary fiber that gives a feeling of fullness and prevents constipation. Its antioxidant properties prevent many cancer, diabetes and cardiovascular disease.

ALMOND.

Protein rate: 21 gr per 100 gr.

The plant proteins of the almond are of fairly good quality because it lacks only two essential amino acids. This seed with a pale, crunchy, sweet or bitter flesh is part of the oleaginous fruit family. It is an excellent source of vitamins E and minerals like calcium, iron, copper, manganese and phosphorus. Its fibers are good for intestinal transit and give a feeling of satiety. Almond is invigorating, lowers cholesterol levels and prevents diabetes as well as cardiovascular disease. It is an antioxidant food that is good for the heart and bones.

OATS.

Protein rate: 17 gr per 100 gr.

The vegetable proteins of oats have the best profile of essential amino acids helping the proper functioning of the body. Enjoyed as a breakfast (muesli) oats are low in saturated fat. It is an excellent source of vitamins and minerals including magnesium, zinc and iron. Rich in fiber, it gives the feeling of satiety. Oats are a member of the whole grain family that promotes longevity. This food prevents many cancers and coronary heart disease.

THE COMPLETE BREAD.

Protein rate: 10 gr per 100 gr.

The vegetable proteins in wholemeal bread are of good nutritional quality. It is a food rich in vitamins and minerals. It is part of the cereal family, made from whole flour. Wholemeal bread is fuel for the body and the brain. The energy that provides is regular thanks to its slow sugars. Its level of dietary fiber facilitates intestinal transit and gives a feeling of satiety. Its carbohydrate level, more particularly the starch it contains after digestion, is transformed into glucose giving energy to the body. It is also rich in vitamin B which is good for cell function and the nervous system. Among other things, its vitamins E have antioxidant properties. Finally it contains minerals such as potassium, magnesium, calcium, phosphorus and iron.

Conclusion.

The foods listed are only a small percentage of the protein nutrition variety. In fact, a large number of dairy products, meats, fish, vegetables, cereals and dried fruits have more or less a high rate of protein. Protein foods are low in calories, they have four calories per gram. In addition, these foods curb the appetite. Indeed they allow a slow digestion and therefore gives a feeling of satiation faster. And finally the body does not know how to store proteins, so they are systematically evacuated or transformed into energy.

However, it is not an exclusive diet, all metabolism needs nutritional balance. A high protein diet can trigger kidney problems, fatigue and irritability. In fact, certain vitamins and minerals are absent from protein foods and can be the cause of deficiency.

In any case, foods rich in protein are essential for our body and its perfectly adaptable to lose weight, build muscle or simply keep in shape.