10 Foods that are rich in Protein and Daily Needs

foods that are rich in protein
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Foods that are rich in Protein and Daily Needs

Proteins in daily nutrition are important because they participate in the functioning of the body, its growth and reproduction.

– The importance of protein has long been known. Taking them is basically very important in childhood and in our daily lives, necessarily in Sports.
Proteins Serve to build muscle, Strengthen them, Have a great role in the human body, Without protein We can not do any sports activities.

– Proteins in the human body have different roles
<> Enzymatic building enzymatic systems in numerous metabolic pathways
<> Structural building all the cells in our body
<>Protective antibody composition is protein
<> Carriers hemoglobin and myoglobin are proteins
<> Regulatory large numbers of hormones have protein

Foods that are rich in Protein

1.Eggs
Eggs are the healthiest and most nutritious food on the planet. They are full of vitamins, minerals, healthy fats, anti-oxidants that protect the eyes and nutrients needed by the brain. Eggs are high in protein, but egg whites are almost pure protein.

Protein content: 35% of calories in a whole egg, 1 large egg has 6 grams of protein, with 78 calories.

2.Almonds
Almonds are rich in important nutrients including fiber, vitamin E, manganese and manganese. Protein content: 13% calories, 6 grams in 28 grams, with 161 calories.
Other nuts with high protein content:
Pistachios (13% calories) and cashews (11% calories)

3. Chicken breast
It is one of the richest foods in protein. If you eat it skinless, most of the calories come from protein. It is also very easy to cook and tastes great if you do it right.
Caloric content: 80% of calories. 1 skinless roasted chicken breast contains 53 grams, with only 284 calories.

4. Oats
Oats are one of the healthiest cereals on the planet. They are rich in healthy fiber, magnesium, manganese, thiamine (vitamin B1) and other important nutrients.
Protein content: 15% of calories. Half a cup of oats has 13 grams, with 303 calories.

5. Cottage cheese
Cottage cheese has a low fat and calorie content. It is full of calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.

Protein content: 59% of calories. One cup (226 g) of cottage cheese with 2% fat contains 27 g of protein, with 194 calories.
Other types of cheese that are rich in protein
Parmesan cheese (38% of calories), mozzarella (29%) and cheddar cheese (26%).

6. Greek yogurt
Greek yogurt tastes very good, has a creamy texture and has a high nutrient content. Protein content: Fat-free Greek yogurt has protein in at least 48% of calories. A quantity of 170 gr has 17 gr of protein, with only 100 calories. Just try to choose an option without added sugars.
Similar options: Ordinary yogurt (24% of calories) and kefir (40%).

7. Milk
Milk has a high nutritional content, but the problem is that a large percentage of the population is intolerant to it. Milk contains little of any nutrients needed by the human body and can provide excellent amounts of fiber. It is high in calcium, phosphorus and riboflavin (vitamin B2).

Protein content: 21% of calories. 1 cup of whole milk contains 8 g of protein, with 149 calories.

8. Broccoli
Broccoli is an extremely tasty vegetable, rich in vitamin C, vitamin K, fiber and potassium. Broccoli is thought to help against cancer. Calories per calorie, has high protein content compared to most vegetables.Protein content: 20% of calories: 1 cup (96 gr) broccoli has 3 grams of protein, with only 31 calories.

9. Beef
Beef has a high protein content and tastes very good. It is rich in iron, vitamin B12 and other important nutrients.
Calorie content: 53% of calories. About 85 g of beef with 10% fat contains 22 g of protein, with 184 calories.

10.Tuna
Tuna is a popular type of fish. Tuna contains protein and omega-3.
Protein content: 94% of calories, in canned tuna.
One cup (154 gr) contains 39 gr of protein, with only 179 calories


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