High Protein Foods

Protein, one of the most important nutrients required and must be completed to maintain the health of our bodies, because in essence, protein support the presence of each cell in the body, and the main food for the muscles. Every adult should consume at least 1 gram of protein per kg of body weight, and their needs will increase with increasing physical activity, especially if you are a pregnant mom or sport athlete.

On this occasion I will discuss about the types of protein sources that we can get from food. Maybe we can get protein from supplements, but in my opinion, the best source of protein derived from a natural source contained from foodstuffs. Protein source of food is divided into two, namely animal protein and vegetable protein. And these are some example of high protein foods around us :

Animal protein

1. Red Meat

Examples of the most common red meat is beef, mutton and lamb. Red meat is a source of protein that is high enough, even though many people are worried about the fat and cholesterol. Provided that in its processing; remove fat and skin, not fried or mixed with coconut milk or the sugar and excessive salt, red meat is a safe source of protein. A healthy way to consume meat is boiled. Furthermore, red meat is also a source of vitamin b12 and iron. Vitamin b12 is a vitamin that is hard to find in plants.

2. White Meat

Examples of the most popular white meat is chicken. How to eat white meat should also be the same as red meat, as described above. Chicken also contains fat and cholesterol, although not as much as red meat. Skin and chicken thighs are the part that contains a lot of fat. Therefore, if you want to eat chicken, choose the chest.

3. Fish

Fish is a source of protein that the fat content didn't like red meat or white meat. There are even some types of fish that have very low levels of fat, such as Gindara fish . While fish contains high fat are salmon and tuna. However, both of these fish contain good fats, which are needed by the body, which contains Omega 3 Fatty Acids.

And there is one fish that we may  underestimate it, namely anchovy. the fish, it contains about 10% protein.

4. Eggs

I think the egg is the source of animal protein that most easily available and its cheap, but the quality of protein is very good. So, it becomes my favorite high protein food.  One egg contains approximately 7gram protein. If you are concerned about the content of cholesterol, eat only the egg whites, because it did not contain cholesterol. White eggs in one egg contains about 3 grams of protein.

5. Milk and dairy products

Milk protein derived from cow's milk that has been discarded water content, carbohydrates, and fat. Protein milk contains whey protein and casein (may be one day I will discuss). Currently, many dairy products are circulating in shops. You better choose milk that has a high protein content, but low sugar and low fat.

Vegetable Protein

1. Nuts

Nuts are also a source of protein, but many people think that nuts have a high fat content. Do not worry, because the fat in nuts is a good fat. However, we still have to limit the consumtion of nuts. Roasted and boiled , can be a healthy method of cooking nuts.

2. Beans

This is kind of the most popular high protein plant foods, soybeans have a high protein content, but it's cheap. If you are allergic to cow's milk, soy milk can then be an alternative. In addition to soybeans, there are also mungbeans. In addition to protein, mungbeans also contain vitamins, fiber and minerals and it  also believed can reduce cholesterol.

3. Grains

In my previous article about the white rice, wheat I mentioned as a source of carbohydrates, but it's also contains protein approximately 9%. however, the main content of the grain remains carbohydrate. So, for those of you who doing carbohydrate diet, do not make the grains as the main source of protein.

4. Peas

Just like mungbeans, peas besides containing proteins also contain fiber, vitamins, and minerals. These vegetables may not be a popular vegetable in my country, Indonesia.