Table of contents:
- Types of High Animal Protein Food
- Types of High Vegetable Protein Food
- Amount of Daily Protein Needs that Must Be Fulfilled
Did you know that high protein foods have a myriad of he alth benefits? This type of food is also fairly easy to obtain or you may even have it at home. Come on, find out what foods have high protein levels
The protein content in food is very useful for repairing damaged body tissues and building new cells and body tissues. Not only that, eating foods that contain high protein can also strengthen bones, speed up the wound healing process, and lower blood pressure.
Consumption of high protein foods also helps you maintain an ideal body weight. This is because an increase in the body's metabolism can trigger the burning of more fat and the formation of muscle mass. In addition, high protein foods can also be used as a diet menu for weight loss that is filling.
In people who are too thin, protein intake is important to be fulfilled so that their weight can increase and become more ideal.
However, keep in mind that high protein foods are not good for everyone to eat. People who have kidney disease are generally advised to reduce protein intake, because excessive protein intake can make the kidneys work harder.
Types of High Animal Protein Food
The following are some types of animal foods that are rich in protein content:
Eggs are one of the high protein sources, with pure protein in the egg white. One egg contains about 6 grams of protein and 75 calories. In addition, eggs are also rich in vitamins, minerals, and unsaturated fats.
Chicken and beef are also rich in protein. Skinless chicken breast is a high protein food with 280 calories and 50 grams of protein.
Meanwhile, every 85 grams of lean beef contains 25 grams of protein and 185 calories. In addition to protein, beef and chicken are also rich in iron and vitamin B12.
Seafood or seafood such as sea fish, shrimp, squid, sea cucumbers and shellfish are also included in the category of high protein foods. The reason is, in a serving of marine fish such as salmon and tuna, there are 19 grams of protein.
In addition, other types of marine fish such as tuna contain 27 grams of protein in each serving, while a serving of shrimp contains about 20 grams of protein. Seafood is also beneficial for heart he alth because it contains lots of omega-3s and minerals, such as potassium. These various nutrients can also be found in freshwater fish, such as milkfish.
4. Milk and its processed products
Milk and its processed products, such as cheese and yogurt, not only contain high protein, but are also rich in calcium and vitamin D which are good for bone he alth. One glass of milk contains 8 grams of protein, while in 100 grams of cheese there are about 20 grams of protein. Meanwhile, 100 grams of yogurt contains about 10 grams of protein.
However, when you want to consume milk and its processed products, you should choose skim milk or low-fat milk. These types of milk or dairy products are generally low in cholesterol and contain more calcium, which is good for maintaining strong bones and teeth, and preventing osteoporosis.
Offal such as beef liver contains 27 grams of protein in every 100 grams. Although classified as high protein, you are advised to be more careful when eating offal.
This is because offal also contains high cholesterol which can increase the risk of disorders of the blood vessels and heart. Offal is also not good to be consumed in excess because it can increase the risk of gout.
Types of High Vegetable Protein Food
Not only from animals, protein can also be obtained from plants. This protein is called vegetable protein. Foods that are sources of vegetable protein include:
- Grains, such as chia seeds and barley
- Nuts such as peas, almonds, peanuts, chickpeas, and soybeans
- Tofu and tempeh
Not only as a source of high protein, broccoli also contains fiber, potassium, vitamin C, and vitamin K, as well as many antioxidants that can reduce the risk of cancer. Likewise with nuts which contain lots of protein, fiber, and magnesium.
Although it is a high protein food that is he althy to eat, unfortunately the protein content in plant foods is generally less than the protein content in foods from animal sources.
Amount of Daily Protein Needs that Must Be Fulfilled
Although high protein foods have he alth benefits, the amount or portion of consumption must still be maintained so that there is no excess protein. The following is the recommended daily protein intake by age:
- Children aged 1–3 years: 15-20 grams/day
- Children aged 4–12 years: 25–50 grams/day
- Teenagers aged 13–18 years: 65–75 grams/day
- Adults and seniors: 60–75 grams/day
In eating high protein foods, it is important for you to consider the fat content in them. When choosing high-protein foods, choose low-fat foods, such as skinless chicken or lean meat.
This is because high-fat foods contain a lot of cholesterol and saturated fat. If consumed in excess, both types of fat can cause blockage of blood vessels. This condition can increase the risk of various types of dangerous diseases, such as heart disease and stroke.
If you are still unsure in determining the type of protein food or the right portion of high protein food to eat, don't hesitate to consult a nutritionist. The doctor will help you meet your daily protein needs according to your he alth condition.