2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The protein provides energy, maintains mood and cognition (cognition). It is a vital nutrient needed to build, maintain and repair tissues, cells and organs throughout the human body.
The key to taking enough high quality protein is to add to your diet both animal and plant sources of protein.
Adults should consume at least 0.8 g of protein per kilogram of body weight per day.
Breastfeeding women need about 20 g more high quality protein per day, compared to before to maintain milk production.
Older people should strive daily for 1-1.5 g of protein per kilogram of body weight.
When we choose proteinTo keep your body and mind healthy, quality is just as important as quantity.
Read the full article to find out who they are the best sources of high quality protein.
Fish
Most seafood is high in protein and low in saturated fat. Fish such as salmon, trout, sardines, anchovies, black cod and herring are high in omega-3 fatty acids. It is recommended to eat seafood at least twice a week.
Domestic birds
Removing the skin from chicken and turkey can significantly reduce the amount of saturated fat. It is possible that the meat of some poultry contains antibiotics and pesticides, so whenever possible, try to choose meat from free animals.
Dairy products
Products such as skim milk, cheese and yogurt are rich in healthy protein in large quantities. Be careful with the added sugar in low-fat yogurts and flavored milk. Avoid consuming processed cheese, which usually has zero dairy content.
Bean cultures
Legumes are rich in both protein and fiber. Add them to salads, soups and stews to increase your intake of high quality protein.
Nuts and seeds
Except they're very good sources of protein, nuts and seeds are also high in fiber and healthy fats. Add them to salads or eat them as a snack.
Tofu and soy products
Quality tofu and soy products are an excellent alternative to red meat. They are high in protein and low in fat.
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