Protein is an essential part of our diet as it plays a key role in many aspects of health. They are not only necessary for the construction of all cells, tissues and organs of our body, but also form the basis for the formation of muscles, bones, cartilage, blood, skin, enzymes and hormones.

In addition, proteins are involved in the regulation of many biological processes, including energy exchange, the functioning of the immune system, the transport of substances throughout the body, and much more. Their role in supporting our bodies cannot be overstated, which is why it is important to include protein-rich foods in your diet to maintain optimal health and well-being.

Proteins are fundamental elements of our diet and play a key role in ensuring the health and normal functioning of the body. They are made up of amino acids, which are the building blocks of protein molecules.

Some amino acids can be produced by the body itself, while others must be obtained only from food. The latter are called essential amino acids because they cannot be synthesized by the body.

To maintain a healthy lifestyle and optimal functioning of the body, it is recommended to consume a certain amount of protein food daily. Typically, for an adult who is not involved in professional sports, the recommended amount is up to 2 grams of protein per 1 kilogram of weight per day. This means that a person weighing 70 kilograms is recommended to consume up to 140 grams of protein per day.

To provide your body with all the protein it needs, you should include a variety of protein sources in your diet, such as meat, poultry, fish, eggs, dairy products, nuts, seeds and legumes.

A variety of protein products not only provides the body with all the necessary amino acids, but also allows you to create a balanced and nutritious diet. Remember that proper nutrition is the basis of a healthy lifestyle, so watch your diet and pay attention to including proteins in your diet.

Meat

Any type of meat – be it chicken, turkey or beef – is high in protein, which is key to maintaining health and normal functioning of the body. Protein is a building material for cells, tissues and muscles, and also plays an important role in metabolism and maintaining the immune system.

Moreover, meat is also a source of iron, zinc and other important nutrients needed to maintain optimal health.

However, when choosing meat, it is important to consider its saturated fat content, which can be harmful to heart health. To reduce your intake of saturated fat, it is recommended to choose lean types of meat.

For example, skinless chicken breast is an excellent choice because 100 grams of skinless chicken breast contains more than 30 grams of protein. Comparatively, the same volume of pork loin contains about 21 grams of protein.

Therefore, to provide the body with the necessary amount of protein and important nutrients, you should include a variety of meats in your diet, giving preference to lean and healthier options.

Fish and seafood

Compared to other protein sources, fish and seafood stand out for their highest levels of taurine, which is essential for proper cell function. They are also rich sources of omega-3 fatty acids, which are beneficial for heart and brain health.

Tuna ranks first among fish in terms of protein content, contained in 100 grams of the product, about 30 grams. The same serving of shrimp contains about 24 grams of protein.

Dairy

Milk, cheese, yogurt and other dairy products are not only an excellent source of protein, but are also rich in calcium, vitamins D, A and B12, essential for maintaining healthy bones, teeth and organs.

For example, 100 grams of cottage cheese contains about 12.5 grams of protein, while the same volume of plain Greek yogurt contains about 10 grams of protein. A slice of mozzarella weighing approximately 30 grams contains almost 7 grams of protein.

Beans

High in fiber, folate, potassium, iron and zinc, plant foods, including beans, are an important source of nutrients. Doctors recommend getting about half of the required protein in your daily diet from plant foods.

For example, cooked lentils contain about 9 grams of protein per 100 grams of product, chickpeas contain about 7 grams, and canned red beans contain about 7.8 grams.

Eggs

Eggs contain all the essential amino acids, making them an essential part of the diet, especially for those following a vegetarian or vegan lifestyle.

These nutritious foods are recommended to be consumed whole, as the whites are almost pure protein, and the yolks are rich in vitamins, minerals, antioxidants and healthy fats. One large chicken egg contains approximately 6 grams of protein.

Nuts and seeds

Nuts and seeds are rich in healthy fats, vitamins and minerals, but they are also high in calories. It is recommended to consume them in moderation, not exceeding a handful per day.

For example, one ounce serving of almonds contains about 6 grams of protein, while cashews and pistachios contain slightly less. 100 grams of sunflower seeds contain approximately 7 grams of protein, and pumpkin seeds contain about 9 grams.

Soy products

Soy products are a healthy source of protein, especially for those following a vegetarian lifestyle. For example, from 100 grams of tofu you can get about 17 grams of protein, and from the same amount of tempeh you can get more than 20 grams.