Why is protein important?
Protein makes up every cell in your body; your nails, bones, skin and hair are practically all protein. But protein does even more than that, helping to create enzymes, hormones and other physiological chemicals needed for the proper functioning of your body. So you can probably see why it’s important that you get the right amount of protein to function.
Another aspect of protein is that it cannot be stored in your body, like carbohydrates and fat, so once it runs low there are no reserves for your body to take from. Experts state you need at least 0.8 grams of protein per kilogram of body weight. Below are some excellent sources of protein.
1. Salted cod
The protein content of fresh cod is considerable (around 20g) but the salted cod is a real protein concentrate with a contribution of 75g per 100g. A small portion of salted cod is sufficient to meet your daily needs for protein.
2. Fresh tuna
Fresh tuna is another animal protein source that provides 21,5g of protein per 100g. Similar to those of other fish such as salmon, halibut or sea bass, these endless sources of protein can bring diversity to your dishes.
Chicken breast / turkey: both lean poultry hover around the same amount of protein content. They both have about 22g per 100g. The difference lies in the fat intake, which is lower in the case of turkey meat.
Lean beef protein is around 21g per 100g. If you’re not sure whether to go for red meat or white, choose a combination of the two:
4. Beef liver
Beef again, but this time in the form of liver. This is a another great source of protein: 19,4g / 100g. A good option to add not only for proteins, but also for adding folic acid, iron and zinc to your diet.
5. Seafoods such as prawns
Seafood is always a good source of animal protein, and specifically the prawns coming in at 24g of protein with only 0.8 grams of fat and a tiny 100kcal per 100g of food. A perfect choice for dieters.
Protein is not just or the meat eaters. Soybeans are legume that have more protein and less carbohydrate. Among the vegetable protein content is 3 0g per 100g of product.
You can also choose products like Tofu or Quinoa as a vegetable protein source. And there are nuts such as almonds and pistachios which have 20 g of protein along with a healthy dose of omega 3.
Gelatine is the star regarding food protein percentage. 100g of gelatin containing no less than about 84g protein. There are plenty of commercial varieties of gelatin, so it’s important to look at the packets nutritional information to choose the right option for you.
Always remember your caloric intake when choosing your protein and remember balance is key.