Top 10 protein-rich foods

What are proteins?

Proteins are large, complex molecules that play many critical roles in the body. They fuel cells and are necessary for the structure, function and regulation of the body's tissues and organs.

They are also one of the most important substances in your body. Muscles, hair, eyes, organs and many hormones and enzymes are primarily made up of protein. They also help repair and maintain body tissues.

Proteins are made up of smaller substances called amino acids. There are 20 amino acids, but your body can only make 9 of them. The other 11 are called essential amino acids and you can only get them by including protein-rich foods in your daily meals.

How protein is absorbed and converted into amino acids

Proteins are made up of hundreds or thousands of smaller units called amino acids, which are attached to each other in long chains. The 20 different types of amino acids can be combined to make a protein. The sequence of amino acids determines the unique three-dimensional structure of each protein and its specific function.

Protein absorption also takes place in the small intestine, which contains microvilli. These are small, finger-like structures that increase the absorptive surface area of the small intestine. This allows maximum absorption of amino acids and other nutrients.

Once absorbed, the amino acids are released into the bloodstream, which carries them to cells in other parts of the body so they can begin to repair tissue and build muscle.

10 protein-rich foods:

Pork

100g = 30.79g protein

Meat provides branched-chain amino acids (BCAAs), which are essential in supporting muscle recovery. Leucine, in particular, makes up a third of muscle protein and helps stimulate repair after exercise. Pork is one of the richest sources of leucine and therefore an excellent supplement to a post-workout meal or snack at the gym or at home.

Pumpkin seeds

100g = 27g protein

Seeds cannot be left off the list of protein-rich foods. Pumpkin seeds are known for their magnesium content but are also high in protein. 30 grams of pumpkin seeds will give you 9 grams of protein. So, between meals, you can eat pumpkin seeds successfully and in this way you'll get your optimal serving of protein before or after a main meal.

Peanuts

100g = 25g protein

Peanuts are rich in protein and the carbohydrates your body needs. As an excellent source of monounsaturated, polyunsaturated fats, folic acid and vitamin E, they're also good for protecting your heart. A 28-gram serving of peanuts contains about 7 grams of protein.

Almonds

100g = 21.3g protein

Almonds are healthy and a rich source of protein. They are a great snack and are high in vitamin E, copper and magnesium. 1/4 cup of almonds has around 7.5 grams of protein.

So if you want to get your protein fix, you can eat almonds between main meals or add them to your breakfast.

Chicken breast

100g = 21.2g protein

Chicken breast is a rich source of protein and loved by many people who want to live a healthy lifestyle and beyond. Chicken breast is also very easy to cook and is a versatile food. It can be a suitable choice in a wide range of dishes and tastes good no matter how it is cooked.

Soy

100g = 17g protein

Soy is low in saturated fat and rich in vitamin C, protein and folate. It is an excellent source of calcium, fiber, iron, magnesium, phosphorus and potassium. 1 bowl of cooked soy will give you 28 grams of protein.

Edamame beans are young soybeans that are harvested before they are cooked. Beans are full of protein and provide all the essential amino acids your body needs. They're also a rich source of magnesium which plays a key role in energy production and building lean muscles. Half a cup of cooked edamame beans contains 9 grams of protein.

Cottage cheese

100g = 17g protein

Cottage cheese is low in calories but very high in protein. It is also full of essential nutrients and can easily be added to your diet - for breakfast, in salads or in a variety of dishes. 100 grams of cottage cheese will give you about 17 grams of protein.

Eggs

100g = 12.6g protein

It's a universal truth that eggs are an excellent source of protein. Being loaded with nutrients they are often included in modern diets, but also for those who want to get a hefty dose of protein without too much effort. What's more, it is cheap, tasty and easy to prepare.

For anyone trying to lose weight, eggs are the first and most important source of protein. One boiled egg, including the egg white (egg whites are the main source of protein), contains about 6 grams of protein. So, you can eat boiled, poached, fried eggs and put them in various dishes you need to cook, such as pasta with white sauce to which you add eggs and so on.

Greek yogurt

100g = 9.5g protein

Plain Greek yogurt is packed with nutrients and has many health benefits. It's a great snack that keeps your stomach fuller for longer. An average serving of fat-free Greek yogurt can have between 12 and 17.3 grams of protein. So whenever you get the chance and feel hungry but have no idea what to eat quickly, Greek yogurt can be a great choice.

Milk

100g = 3.5g protein

Dairy foods are full of protein and also contain bone-building calcium. Milk is the classic food used for the recovery process after exercise, as it contains carbohydrates that fuel the body with energy and a mix of both whey protein (whey being the main source of milk protein) and slow and fast-release casein. You can get the same recovery effects from a milk-based fruit smoothie, a protein shake made with milk, or you can simply consume it whenever you get the chance and want to get an extra dose of protein.

Other protein-rich foods

• Oats (17g)
• Broccoli (2.8g)
• Lean beef (30.3g)
• Tuna (29g)
• Lentils (9g)
• Bread (7.6g)
• Seafood (12g)
• Brussels sprouts (3.4g)
• Quinoa (14.1g)

Protein is a vital nutrient for almost every part of the body. Try to include protein-rich foods in your daily meals, as once digested they will be released into the bloodstream as individual amino acids.

Maximize the nutrients you can absorb from food by eating complete proteins and adopting habits such as chewing thoroughly before swallowing.

If you're convinced you want a higher protein intake, add these rich foods to your diet!

Did you know...?

• Protein exists in trillions of cells in the human body. Without them, there could be no life. About 18-20% of the body is made up of protein.
• The word "protein" is Greek and comes from the word "proteios", which means "primary" or "first rank". The word protein has been used since 1883.
• There are about 100,000 different types of proteins in the human body. The lifespan of most proteins is two days or less.
• The cheese with the most protein is Parmesan (sodium-free), with 41.6 grams of protein per 100g.
• Protein helps people eat more satiating meals, which in turn helps people maintain a healthy weight.