Know High Protein Foods and Their Benefits Here

There are a variety of high protein foods that you can consume and are beneficial for your health. Beef, seafood, eggs, broccoli, milk, cheese, yogurt, and nuts are foods that are rich in protein. High protein foods are a source of energy and raw materials for the body that are very useful in repairing damaged cells and producing new cells. Therefore, intake of high protein foods is important for growth and development during childhood, adolescence, during pregnancy, the recovery process after illness, and good for bone health. High protein food sources are also beneficial in losing weight. This is because high protein foods can increase the body's metabolism so that muscle mass and fat burning increase, and help the body feel full longer. Thus, not only lose weight, but also can maintain ideal body weight. Keep in mind, someone with kidney disease will indeed be advised to reduce protein intake, but that does not mean protein can damage healthy kidneys. Several studies have shown that eating high protein foods will not damage normal kidneys.

High Protein Food Sources You Need to Consume

1. Source of animal protein.

Food sources of protein derived from animals such as meat, eggs, milk, cheese, seafood (seafood), and yogurt.

• Egg. Eggs are a high protein food source that is loaded with vitamins, minerals, unsaturated fats, antioxidants, and nutrients for the brain. Whole eggs contain high protein content, but the egg white contains pure protein. One egg contains about 6 grams of protein, with 78 calories.
• Meat. Skinless chicken breast meat is a high protein food containing 284 calories and 53 grams of protein. Whereas every 85 grams of lean beef contains 22 grams of protein and 184 calories. Besides beef is a food rich in iron and vitamin B12.
• Seafood. Meanwhile, seafood such as salmon, tuna and shrimp are protein-rich foods that are also good for heart health because in addition to protein, seafood also contains omega-3. Each serving of 85 grams, each salmon, tuna and shrimp contains 19 grams, 21 grams, and 18 grams protein. In addition, tuna and shrimp are also low-calorie foods. Tuna contains 98 calories, while shrimp contains 84 calories. These calories are calculated based on 85 gram serving.
• Milk, cheese and yogurt. Milk, cheese and yogurt also contain high protein and contain calcium and vitamin D. Choose skim or low fat milk to keep bones and teeth strong, and help prevent osteoporosis.

2. Source of vegetable protein.

High protein sources of food from plants include broccoli, wheat, and legumes such as peas, almonds, peanuts, beans, or soybeans, including tofu and tempeh. Not only as a source of high protein, broccoli also contains fiber, potassium, vitamin C, and vitamin K, and contains many bioactive nutrients that are believed to protect the body from cancer. Likewise with nuts that contain lots of protein, fiber, and magnesium.

Daily Protein Needs Good for Your Health

Although high protein foods have health benefits for many people, not all people need them excessively. Most people already consume about 15% of protein from the total calories of food they consume. This amount is enough to prevent protein deficiency. The recommended daily requirement for protein is 46 grams for women and 56 grams for men. It is important for you to consider the fat content of the high protein foods you consume. Ideally, eat high protein foods that are low in saturated fat. In addition, be careful eating high protein foods with excessive amounts or portions. Because the excess protein can cause health problems such as abdominal pain, bloating, diarrhea, increased risk of gout and arthritis, a decrease in unhealthy blood pressure, can also result in changes in diet. And for those of you who are allergic to one of the proteins from certain foods, it is recommended to first consult a doctor or nutritionist.