We need to know the list of foods that contain high protein, because protein is an essential nutrient that the body needs to form muscle tissue. If you are a bodybuilder, then you need a high protein intake to shape and increase your muscle mass. Protein plays an important role in the structure and function of all living cells and viruses. Most proteins are enzymes or subunits of enzymes.
Other types of proteins play a role in structural or mechanical functions, such as the proteins that form the cytoskeleton rods and joints. Proteins involved in the immune system (immune) as an antibody, the control system in the form of the hormone, as the storage component (the seed) and also in the transport of nutrients. As a source of nutrition, protein acts as a source of amino acids for the organism which are not able to form the amino acid (heterotrophic).
Based on the source, the protein is divided into two, namely vegetable protein and animal protein. Vegetable protein derived from plants, while animal protein derived from animals. Animal protein contains a complete amino acid profile including the essential amino acids that must be used for the development of the body.
Below you can read 20 high protein foods:
- ShrimpShrimp is rich in calcium and protein, and are included in the category of animal protein sources. Value of protein in shrimp categorized as complete protein amino acid levels are high, complete profiled and approximately 85-95 percent easily digested. 100 gr of raw shrimp contains 20.3 grams of protein or enough to meet the daily protein requirement by 41%.
- Fresh fishSurely we all know that fish is a high-protein foods. However, in contrast to the flesh, we do not need to worry about the fat content in the fish. Some types of fish, such as gindara has a very low fat content. Other fish such as salmon and tuna have enough fat content, but do not worry because the fat contained in it is a good Omega 3 fats.
- AnchovyAlthough small in size, it turns out the protein content in the anchovy reached 10%. Besides protein, you can also get calcium from the anchovy consumption.
- EggsEggs are one source of protein with complete nutrition than other protein sources of food. Boiled egg contains seven grams of protein with only two grams of saturated fat. To avoid saturated fats, use egg whites and discard the yolk. The studies found that people who ate eggs and toast for breakfast full longer and consume fewer calories throughout the day. Eggs do contain some cholesterol. But dozens of studies have shown that saturated fat (instead of cholesterol from food) that improve blood cholesterol levels.
- Chicken breast (White Meat)Low-fat cuts of meat, is a low-cholesterol healthy lunch choices. This food can be an option if you want to eat meat is low in saturated fat.
- Chicken Tenderloin (White Meat)Each tenderloin has a weight of about one and a half to two ounces, making it easier for you to control your portions. Two tenderloin is almost equivalent to the size of the three-ounce servings.
- Sirloin (Beef)Sirloin meat is meat that comes from the back of the cow. Meat is working harder than the other parts, are generally used to make steaks so slightly harder than others. Sirloin has advantages in size, which can be cut larger than the other cow softer parts. Besides this Sirloin contains almost no fat.
- Channeled applesnail or Pomacea canaliculataChanneled applesnail are known to contain omega 3, 6 and 9. From the test results of proximate, the protein content in snails proved high, ranging from 16 to 50 percent. In some areas, snails processed into various types of cuisines such as satay, chili snails, and so on.
- Pure milk
- SoybeansIn addition to protein, soybeans are also low in fat and contains phytochemicals such as isoflavones, saponins and phytc acid. The content is good for reducing heart disease, osteoporosis and cancer. Soybeans contain 29 grams of protein per cup.
- TofuTofu is rich in nutrients, especially protein can be processed into a variety of creative dishes. Can be taken with salads, steamed, fried or baked. In addition to nutritious, tofu is also easy to blend with spices and other foods so you will not get bored eating it.
- SushiSushi is a Japanese food consisting of rice which is formed with side dishes such as seafood, meat, vegetables raw or cooked. Sushi contains protein and fiber are generally low in calories and fat.
- WheatGrains such as wheat, is more widely known as a carbohydrate source. However, did you know that whole grains also contain protein? On wheat, protein content can reach about 9%. However, consumption of grains should be limited, especially for those who are on a low carbohydrate diet.
- CheeseAll types of cheese is a good source of protein. Try cheddar or mozzarella cheese are mixed into salads, pasta, sandwiches or soups. One thing to be aware, especially for those who are dieting, cheese contain fat. So limit your consumption of no more than 1 ounce per day.
- SpinachIn one cup of spinach contains 3 grams of protein. You can eat them steaming or boiling. Make sure you do not cook it too long, so taste has not changed and nutrition remains assured.
- BroccoliBroccoli contains 5 grams of protein in one cup, as well as fiber, carbohydrates, vitamins and minerals that are classified as a vegetable with complete nutrition.
- TempehFood ingredients from fermented soy is quite tasty and delicious. Rich in vegetable protein, and can be processed into any food.
- AlmondsThis savory nut low in carbohydrates, high in calcium and protein. In addition, almonds also contain natural fibers, can be consumed raw or materials flavor enhancer in other foods.
- PeasTypes of beans such as peas, beans or string beans contain fiber and high protein. One cup of beans contains 12-15 grams of protein.
- YoghurtYogurt is high in calcium and protein. Get used to eat yogurt every day. Can be consumed directly, mixed with fruit, smoothies, or can be added to soups and curries.
Milk serves as one of the best sources of protein and rich in quality protein. Amount of milk protein is not too large, but the quality of protein available to the body is simply amazing. Protein in milk contains all the essential amino acids that the body needs. Even so, for some peoples, milk can cause allergy.