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The 5 best protein sources - proteins as elementary building blocks of life
In addition to carbohydrates and fats, the proteins are among the elemental nutrients that we should eat through the diet daily. The proteins are composed of amino acids and sometimes play for
- the metabolism
- the muscle building
- the fat burning
- the construction and the repair of cells
- the bloodstream as well
- the immune system
an important role. In addition, they are considered a valuable source of energy, which ensures a long-lasting saturation.
Protein is found in many animal and plant foods. These can be used more easily from animal sources, as they are more similar to the proteins of our body. Nevertheless, also vegetable sources should be used - it is important to create a balance.
Healthy proteins. Image: doris oberfrank-list - fotolia How much protein the person needs per day depends on several factors, such as age, weight and physical activity. According to the German Society for Nutrition (DGE), an adult should eat 0.8 grams of protein per kilogram of body weight every day. Eggs, dairy products, fish, meat and legumes are particularly suitable for this.
1. eggs
The first source of protein that most people think of is the eggs. But even if you can count them among the best sources, they are by no means in the first place. 100 grams of egg contain on average 13 grams of protein. Although the thesis has now been refuted in many studies, many people still shy away from eating eggs because they fear eating too much cholesterol. Although eggs contain a relatively large amount of it, the body adapts to its cholesterol production accordingly, if you take more of it.
Eggs can be prepared in different ways - from the cooked version for breakfast or as an intermediate snack over the scrambled eggs to fried eggs. They are also a popular ingredient of many dishes.
In addition to the protein eggs contain other important nutrients, which are 95 percent recyclable and also easy to digest. These valuable ingredients include:
- calcium
- sodium
- potassium
- phosphorus
- zinc
- Iron and
- selenium
2. Dairy products
Dairy products are also among the most important sources of protein. They also contain nutrients and nutrients, which sometimes play a significant role for teeth and bones. Among the most popular dairy products count
- yogurt
- Quark
- cheese
- butter
- cream
and many more. Most of the time, dairy products made of cow's milk are used in this country, but foods made from sheep or goat's milk are also becoming increasingly popular.
2.1 cheese
For many people, cheese is part of the daily diet. The selection is large and sometimes different in taste, fat content and consistency. Among the most popular cheeses include, among others
- Gouda cheese
- Emmentaler
- Edam
- Cheddar
- Mountain cheese
- Brie and
- Camembert.
The protein content varies accordingly; in 100 grams of Gouda can be found e.g. 25 grams of protein, in 100 grams of Emmentaler 29 grams. It should not be too much cheese, however, if one wants to pay attention to his line.
(Image Printemps / fotolia.com) 2.2 yogurt
Yoghurt is milk that has been thickened by lactic acid bacteria. Meanwhile, there are countless varieties and multiple levels of fat - who wants to eat healthy, resorting to the natural variant with little fat at best.
100 grams of yoghurt come with about 3.5 grams of protein. In addition, yoghurt in its healthiest version contains vitamin A, B vitamins as well as various minerals and trace elements such as
- Kalzim
- iodine
- fluorine
- Zinc and
- phosphorus.
2.3 Quark
Quark is also one of the popular dairy products and therefore valuable protein suppliers. It can be used for both sweet and savory foods, and in the lean version and a quantity of 100 grams it has a proud 12 grams of protein.
In addition, it is low in calories and provides a healthy contribution to fat loss or muscle growth. Noteworthy is also the contained calcium, which ensures strong bones.
3. fish
With the best sources of protein, the fish must not be missing, because you can cover the daily protein needs with small portions and it is also provided with many other important nutrients. Especially in the context of a diet, fish is often referred to as a popular food. Salmon and tuna are among the preferred varieties.
3.1 salmon
Although salmon may be high in fat, these are essential fatty acids and a high proportion of omega-3 fats, which make a good contribution to increasing the rate of fat burning and can only be stored to a limited extent in our body. Another plus point is the long-lasting saturation effect. The protein content of 100 grams of salmon is around 20 grams.
Fish is healthy and tastes excellent. Researchers now found out that fat fish can even protect us from heart attacks. The reason is omega-3 fatty acids. (Image: karepa / fotolia.com) 3.2 tuna
Significantly less fat, however, contains the tuna. The amount of protein is even more than the salmon: you can eat about 25 grams per 100 grams of tuna. For a low-calorie diet, this fish is ideal. Other important ingredients include
- iodine
- Omega-3 fatty acids
- vitamins A-D
- folic acid
- fluoride
- phosphorus
- magnesium
- iron
and many other important nutrients (see nutritional table of proteinaceous fish species). Tuna can be enjoyed warm and cold and prepared in a variety of ways.
4. meat
Also meat may not be missing among the protein suppliers. In this country, it comes in a variety of designs every day on the plate. Those who do not overdo it with their consumption and choose the right varieties can score a lot in terms of healthy nutrition. When looking at the protein content, especially poultry and steak should land on the menu.
4.1 poultry
Poultry can also make a valuable contribution to the diet plan. Especially
- chicken
- goose
- Turkey and
- duck
are popular varieties that can score with a low fat content. This includes a lot of nutrients and a lot of protein to the ingredients. Per 100 grams of fresh poultry are 23 grams for the turkey, 22 grams for the chicken, 16 grams for the goose and 18 grams for the duck.
4.2 steak
In 100 grams of steak, about 25 grams of protein are included, so this can also be counted among the frontrunners. Although a small classic steak, a roast or grilled piece of beef meat, may not look very filling at first glance, it can put a stop to hunger for a long time. It is therefore also one of the popular components of sports nutrition, especially for the reason that its fat content is significantly lower than other types of meat.
5. legumes
And finally, the legumes should not be missing in the list of the best sources of protein.
- beans
- peas
- Lenses and
- soybeans
are among the most popular varieties. Among the vegetable foods legumes have the highest protein content; In addition, they are rich in fiber and minerals.
Legumes such as chickpeas, lentils and white beans contain a lot of iron and are therefore a good alternative to meat. (Image: emuck / fotolia.com) 5.1 soybeans
Soybeans contain 36 grams of protein per 100 grams. They represent a popular meat substitute and are particularly important in the vegetarian kitchen because they provide the body with many important nutrients. In this country you get them most often in dried form; If you want to buy fresh, try it in an Asian shop. Soybeans can be further processed into many products; are popular for example
- soybean oil
- soy sauce
- Soymilk or
- tofu.
5.2 lenses
Depending on the varieties, up to 20 grams of protein are found in 100 grams of lentils. They, too, are considered to be excellent satiating agents and are an integral part of the diet of health-conscious people. Lentils are available in a variety of colors and just as extensive are the preparation options.
They are available in peeled and unpeeled form, the latter being much more nutritious and also having a more intense taste. Peeled lentils, on the other hand, have the advantage of being easier to digest.
In addition to the protein content, especially the fiber content is very high, which sometimes leads to the blood sugar level rises only slowly. Another plus: Toxins are taken from the intestine and excreted.