10 foods that are pure protein and should consume more often
Proteins are essential nutrients that serve many functions in the body. The recommended amount of protein is 0.37 grams per pound of body weight, or 0.8 g / kg. However, physically active individuals need 0.6-0.9 grams per pound, that is 1.4-2 g / kg.
Research shows that high-protein diets also help with weight loss and that the simplest way to increase protein intake is to eat more protein-rich foods.
Here we show you 10 foods that contain a lot of proteins.
1 chicken breast
Chicken is one of the most protein-rich foods consumed most often.
The breast is the leanest part. 85 grams of roasted breast will provide about 27 grams of protein and 140 calories.
Some studies show that eating chicken on a high protein diet can help you lose weight. However, the same advantages are also observed in beef as the main source of protein.
But be careful, chicken is often affected by its own diet. Chickens raised in pasture have higher levels of antioxidants and omega-3 fatty acids, while those of hatchery lower the quality of their meat.
In addition to protein, chicken is also a great source of niacin, vitamin B6, selenium and phosphorus.
- Turkey breast
The turkey is a source of low fat content, the breast being the lean part of the bird.
85 grams of skinless turkey breast contain approximately 24 grams of protein and 115 calories. It also has niacin, vitamin B6, selenium, phosphorus and zinc.
It also contains high amounts of tryptophan, an amino acid that helps synthesize serotonin, an important neurotransmitter.
- Egg white
The eggs contain amino acids and high quality proteins.
Most of the vitamins, minerals and antioxidants in the eggs are in the yolk, however, egg whites retain at least 60% of the protein.
A single cup, the equivalent of 240 grams of egg whites provide 26 grams of protein and only about 115 calories.
- Dried fish
Dried fish is a delicious appetizer that comes in many varieties. It has a high protein content and low fat content. The best options are cod and haddock.
Only about 30 grams of dried fish provide 18 grams of protein.
Dried fish has many benefits. For example, it has vitamin B12, potassium, magnesium, selenium and other nutrients.
- Shrimp
Shrimp are a great food to include in our diet, as they are not only rich in protein, but also low in calories, carbohydrates and fats. Only 100 grams of shrimp contain 20 grams of protein and only 90 calories.
They are also rich in vitamin D, niacin and vitamin B12; as well as iron, phosphorus, copper and selenium.
Shrimp contain antioxidants such as astaxanthin that reduces inflammation and oxidative damage.
- Tuna
Tuna has low contents of calories and fat, which makes it an almost pure protein food.
100 grams of tuna contain approximately 20 grams of protein, with only 92 calories.
It is also a good source of B vitamins, as well as minerals such as magnesium, phosphorus and potassium.
Tuna also has antioxidant properties due to the high amounts of selenium. 100 grams contain 52% of the daily value that our body needs.
In addition, tuna is a good source of omega-3 fatty acids, which fight inflammation.
Tuna tends to contain some mercury, but its high selenium content helps protect against its toxicity. Eating canned tuna once a week is considered safe.
However, pregnant women and nursing mothers should not eat raw, boiled or grilled tuna more than once a month.