04 July 2023

Which Foods Are Rich in Protein?

Including protein-rich foods in your daily diet can help you live a healthier life. In this article, we will look at the foods that are high in protein, their effects on human health and the daily intake.

What foods are rich in protein?

In order to have a healthy and active lifestyle, it is important to consume foods high in protein. Our body needs certain nutrients to maintain its functionality. One of these is proteins. Proteins are very important building blocks for many vital functions. Therefore, it is necessary to include proteins in daily food supplements.

Including protein-rich foods in your daily diet can help you live a healthier life. So it's time to take action to create a healthy living routine. A protein-packed journey awaits you!

What is a Protein?

Proteins are structural components that enable the body to perform its functions to sustain life. Proteins are formed when amino acids come together. In other words, the basic building blocks of protein are amino acids. There are a total of 20 types of amino acids in our body. 9 of them are called basic (essential) amino acids. These are phenylalanine, histidine, isoleucine, lysine, leucine, methionine, threonine, tryptophan and valine. These amino acids cannot be produced by the body and must be taken into the body from outside through food. Proteins are responsible for the functioning of many important tasks such as muscle development, the production of enzymes and the support of immunity.

  • Helps the production of enzymes and hormones.
  • Provides cell growth and repair.
  • Helps strengthen the immune system.
  • Supports muscle and bone development.

Here are protein-rich foods you can add to your daily routine;

1- Flaxseed

Flaxseed, a plant-based food, is rich in protein, omega-3 and fiber. Due to its plant-based origin, it has recently become very popular, especially among vegan diets. As an example, every 45 grams of flaxseed contains approximately 15 grams of protein. You can consume flaxseed by adding it to meals and salads, mixing it with chia seeds, roasting or powdering it. Especially in summer, you can make it more nutritious by pouring it on smoothies, salads and pastries. By storing flaxseed in airtight containers, you can preserve the freshness of the first day and consume it in a healthy way regardless of the season.

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2- Moon Seed

Sunflower seeds, which are classified as snacks, attract attention with their high protein content. These seeds have many health benefits. 100 grams of sunflower seeds contain about 20 grams of protein. This is a pretty good ratio. Sunflower seeds have the highest amount of protein among plant-based foods. You can consume sunflower seeds by adding them to meals and salads.

The benefits of sunflower seeds for human health;

  • Helps in the growth, development and repair of muscles.
  • Creates a feeling of fullness and reduces the desire to eat.
  • It makes metabolism work faster.
  • Supports the immune system.
  • It is anti-inflammatory.

3- Egg

The indispensable part of breakfasts and pastries, eggs are one of the foods high in protein. While the yellow part of the egg is rich in vitamins and minerals, the white part contains a large amount of protein. Essential amino acids are the main compounds that enable protein formation. Eggs are the best food to get this too. The total amount of protein in a whole egg is approximately 10 grams. While this amount is 7-8 grams in the white of the egg, it is 2-3 grams in the yolk. Therefore, eggs are also widely consumed among athletes.

4- Milk and Dairy Products

Rich in nutrients and protein, milk and dairy products are one of the best foods to meet our protein needs. Dairy products are also a good source of vitamins, minerals and calcium. 100 ml of milk contains an average of 3-4 grams of protein, 100 grams of yogurt contains between 3-5 grams of protein, and 100 grams of cheese contains about 20-22 grams of protein. Consumption of milk and dairy products is important for muscle development, strengthening and repair. Studies have shown that children who consume dairy products during developmental age have healthier and stronger bone structure.

5- Legumes

Legumes are characterized by their high protein content. Chickpeas, lentils, beans and kidney beans are the legumes with the highest nutritional value. In addition to the amount of protein, it is also rich in fiber. If we look at the amount of protein contained in legume varieties; 100 grams of chickpeas contain 19-20 grams of protein, 100 grams of lentils contain 9-10 grams of protein, and 100 grams of beans contain 7-10 grams of protein. Health benefits of legumes known for their high quality protein content;

  • Provides weight control by calming the feeling of hunger.
  • Protects digestive system health.
  • Helps strengthen and repair muscles.

6- Seafood

Rich in protein, seafood is an important step in a healthy living routine. Each seafood, whether shelled or unshelled, has a different protein ratio. In this way, it contributes to the formation of amino acids that our body needs. Protein-rich seafood includes salmon, shrimp, crab, lobster, mackerel, sea bass, bluefish and tuna. Fish, a source of omega-3, contains high levels of protein. 100 grams of salmon, lobster and shrimp contain approximately 20-25 grams of protein.

7- Pumpkin Seeds

Pumpkin seeds are a good source of omega-3, magnesium and zinc, as well as high protein content. Pumpkin seeds have the highest protein and fat content among nuts. 100 grams of pumpkin seeds contain about 20-25 grams of protein. You can make this food more nutritious by adding it to your salads and meet your daily protein needs. Pumpkin seeds contain fiber, antioxidants, iron, zinc and fats that support heart health, maintain muscle mass and sustain vital functions.

Consuming protein-rich foods throughout the day is an essential element of a healthy lifestyle. Especially if you are an athlete and strive to increase your muscle density, we recommend that you pay attention to the consumption of these foods. Getting enough protein from each food content contributes to the formation of a nutritional pattern. By listening to this article, you can open the doors to a healthy life.

Well, do you have a certain health routine?


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