The Top 10 High Protein Foods

The proteins are macromolecules composed of twenty amino acids essential to the proper functioning of our body. Nine of these amino acids are essential because they cannot be synthesized by the body. These amino acids must therefore be found outside, that is to say in our diet. Proteins can therefore be created by the successive incorporation of amino acids.

LProteins are encoded by genes and synthesized by the ribosome (system allowing the translation of molecules into protein). They are found in cells and in the body. Proteins have several roles. They can be employed in a structural way allowing the cell to maintain its organization in space. Motor function by ensuring the transfer of different molecules in and out of the cell. In a regulatory way by modulating the activity of other proteins. Also by capturing external signals and ensuring their transmission. And finally in a motor way by allowing cells and organisms to move.

More concretely, proteins are necessary for growth, cell renewal as well as the tissues of our organism and reproduction. They are also very important during the development of the fetus.

The protein are of two origins, animal and vegetable. Animal proteins come from meat, sausages, poultry, eggs, fish, shellfish and dairy products. Plants come from vegetables (lentils, beans, canapes, etc.), oleaginous fruits (walnuts, almonds, pistachios, etc.) and cereals (wheat, corn, barley, rice, etc.). Being essential to the proper functioning of the body, they must be absorbed daily. On average a woman will need 46 grams per day and a man 56 grams. Low protein can result in muscle atrophy.

 Many foods contain protein, but their percentage varies. Indeed, animal foods have a high protein content while vegetables and cereals have less. For animal proteins, their nutritional qualities are excellent because they generally contain all the essential amino acids. But they bring a lot of lipid (hidden fat), cholesterol and are rich in waste (uric acid, urea). While vegetable proteins are a great source of energy (carbohydrate) and facilitate intestinal transit (fiber). But these proteins are not complete for our diet because it lacks the essential amino acids that our body cannot synthesize.

 

 

 

BEEF.

Protein level: 26/30 gr per 100gr.

 The animal proteins in beef are of high quality because they contain all the essential amino acids. Of balanced proportion, its proteins are well assimilated by the body. This red meat is part of the banvin family. It is rich in vitamins and minerals such as zinc, iron, selenium and copper. It is a food to be consumed with strong cooking in the form of steak, stew or other. Its high iron content is recommended during menstruation allowing a great energy supply.

 

TUNA.

Protein rate: 29 gr per 100 gr.

The animal proteins of tuna, more specifically in bluefin tuna, give it undeniable health benefits. Containing all the essential amino acids, this oily fish is rich in omega3 fatty acids, phosphorus and vitamin D. Belonging to the Scombridae family, it is an excellent source for the immune, circulatory and hormonal system. It is also essential for cardiovascular health, preserving the heart and preventing anemia.

 

EMMENTAL (GRUYERE).

Protein level: 27 gr per 100 gr.

The animal proteins of Emmental are a quality contribution because their biological value is comparable to that of meat. This cheese is rich in calcium and is a source of vitamin D. It is part of the family of dairy products and is a cooked pressed cheese produced from cow's milk. It is essential for bone health as well as tissue regeneration thanks to its phosphorus.

 

 

CHICKEN BREAST.

Protein level: 26 gr per 100 gr.

The animal proteins in chicken breast are of complete quality because the amino acids provided are essential to our body. It contains a large amount of vitamins and minerals with a very high concentration of sodium and phosphorus. It is part of the poultry family. Chicken breast is essential for the oxygenation, immune and nervous system.

THE EGG.

Protein rate: 14 g per 100 g (2 eggs). 

The animal proteins of the egg are of high biological value because they contain essential amino acids. In fact, its proteins make it possible to form, maintain and repair the body's tissues (skin, muscle and bone). They are also necessary for the formation of digestive enzymes and hormones. They are complete proteins because they contain the nine amino acids essential to the body. The egg is part of the family of dairy products. It is rich in vitamin A and prevents many diseases related to aging.

 

 

SOY.

Protein rate: 38 gr per 100 gr.

The vegetable proteins of soy contain all the essential amino acids and are of excellent digestibility. Small seeds soy is consumed in the form of milk, sauce, bean or germ. It has many minerals, vitamins and fibers. Soy is part of the legume family. This product is reputed to lower cholesterol levels thanks to its unsaturated fats which also strengthen nerve cells. Soy has hormonal activity by decreasing bone demineralization during menopause.

 

LENSES.

Protein rate: 25 gr per 100 gr. (9 gr cooked)

The protein lentils called lectins are good because they contain almost all the essential amino acids. Lentils are part of the legume family known by their green, brown or coral colors. It is a very digestible food and low in fat. It requires a very short cooking which promotes nutrient intake. They are rich in vitamins and especially in minerals (sports, copper, iron, zinc, potassium…). Lentils contain dietary fiber which gives a feeling of satiety and prevents constipation. Its antioxidant properties prevent many cancers, diabetes and cardiovascular diseases.

 

ALMOND.

Protein rate: 21 gr per 100 gr.

The vegetable proteins of the almond are of quite good quality because it lacks only two essential amino acids. This seed with pale, crunchy, sweet or bitter flesh is part of the oleaginous fruit family. It is an excellent source of vitamin E and minerals such as calcium, iron, copper, manganese and phosphorus. Its fibers are good for intestinal transit and give a feeling of satiety. The almond is invigorating, lowers cholesterol levels and prevents diabetes and cardiovascular disease. It is an antioxidant food good for the heart and the bones.

 

OATS.

Protein rate: 17 gr per 100 gr.

Oat vegetable proteins have the best profile of essential amino acids helping the body to function properly. Appreciated as breakfast (muesli) oats are low in saturated fat. It is an excellent source of vitamins and minerals including magnesium, zinc and iron. Rich in fiber it gives the feeling of satiety. Oats are part of the family of whole grain cereals conducive to longevity. This food prevents many cancers and coronary diseases.

 

 

 

THE COMPLETE BREAD.

Protein rate: 10 gr per 100 gr.

The vegetable proteins in wholemeal bread are of good nutritional quality. It is a food rich in vitamins and minerals. It is part of the cereal family, made from wholemeal flour. Wholemeal bread is fuel for the body and the brain. The energy that provides is regular thanks to its slow sugars. Its dietary fiber rate facilitates intestinal transit and gives a feeling of satiety. Its carbohydrate level, more particularly the starch it contains after digestion, is transformed into glucose giving energy to the body. It is also rich in vitamin B which is good for cell function and the nervous system. Among other things, its vitamins E have antioxidant properties. Finally, it contains minerals such as potassium, magnesium, calcium, phosphorus and iron.

 

Conclusion.

The foods listed are only a small percentage of the protein nutrition variety. Indeed, a large number of dairy products, meats, fish, vegetables, cereals and dried fruits have more or less a high protein rate. Protein foods are low in calories, they have four calories per gram. In addition, these foods curb the appetite. Indeed, they allow slow digestion and therefore give a feeling of satiety faster. And finally the body does not know how to store proteins, they are therefore systematically evacuated or transformed into energy.

Nevertheless it is not an exclusive diet, any metabolism needs nutritional balance. A high protein diet can trigger kidney problems, fatigue and irritability. Indeed, certain vitamins and certain minerals are absent from protein foods and can be the cause of deficiency.

In any case, foods rich in protein are essential for our body and its perfectly adaptable to lose weight, build muscle or simply keep in shape.