Healthy Foods and Vitamins

The most Important Sources of Protein


The human body consists of approximately 100 trillion cells, each of which contains thousands of proteins that it needs to function properly.

Proteins include 20 types of amino acids (Amino Acid), and it is worth noting that proteins play an essential role in building, repairing and strengthening the body’s cells and their functions. Different types of things, such as muscles , bones, skin, hair, and others.

The most important sources of protein

The most Important Sources of Protein

The body can produce some amino acids, but it cannot produce others. The amino acids that the body cannot produce are known as essential amino acids, and although they are present in food; However, the quality of their absorption may be different, which affects the amount of proteins consumed, as animal protein, or what is known as complete protein, provides all of these essential amino acids, while plant sources may not contain all of these amino acids.

For example, soybeans contain (Soybean) and quinoa (Quinoa) contain all essential amino acids, while red beans or lentils should be combined with rice, or peanut butter with whole bread to obtain complete protein, and the most important sources of protein are the following:

Eggs: Eggs are foods rich in nutrients, as they contain vitamins, minerals, healthy fats, and antioxidants. It is worth noting that a high percentage of protein is concentrated in egg whites, and a large egg consists of 6 grams of protein. In addition to 78 calories.

Chicken breast: Chicken breast is one of the most protein-rich foods, and is characterized by its delicious taste, in addition to being easy to cook. Most of the calories in chicken breast come from protein, if eaten without the skin. Grilled skinless chicken breast contains 53 grams of protein. And 284 calories.

Milk: Milk is considered a source of high nutritional value. It is rich in calcium, phosphorus, and riboflavin. It also provides the body with high-quality protein and contains most of the nutrients that the body needs. It is worth noting that one cup of whole milk contains 8 grams of protein and 149 calories.

Cottage cheese: It is one of the types of cheese that is very low in fat and calories. It is also a rich source of calcium, phosphorus, selenium, vitamin B12, and riboflavin (B2). 226 grams of cottage cheese contains 27 grams of protein and 149 calories, and there are other types.

It is a cheese that contains high amounts of protein, such as Parmesan cheese, mozzarella, Swiss cheese, and cheddar cheese, but its fat and calorie content is higher than cottage cheese.

Beef: Beef contains high amounts of protein. It is also characterized by containing iron, vitamin B12, and many other nutrients. 85 grams of beef cooked with 10% oil contains 22 grams of protein and 184 calories.

Fish: Fish of all kinds is considered among the healthiest foods. It is a rich source of healthy fatty acids (such as omega-3 ), and it is also a rich source of protein, but it varies depending on its type, as 85 grams of salmon contains 19 grams of protein and 175 calories.

Shrimp: It is considered one of the types of seafood that is very low in calories. It is also rich in a group of nutrients, including selenium, vitamin B12 , and omega-3. 85 grams of shrimp contains 18 grams of protein. And 84 calories.

Protein Benefits

Proteins play a major role in biological processes, and their functions vary greatly depending on their type. Among the benefits and main functions of protein are the following:

  • Repair old cells and build new cells.
  • Formation of hormones, such as insulin.
  • Production of various carriers, such as hemoglobin.
  • Manufacture of enzymes, such as amylase.
  • Important during growth and development for children, young people, and pregnant women.
  • Helping to lose weight , by enhancing the metabolic rate and reducing appetite.
  • It is worth noting that proteins give a feeling of fullness more than fats and carbohydrates.

The body’s Protein Needs

Protein differs from fats and carbohydrates in that the body does not have a reserve of it to use when needed, and thus the body does not store it.

Some may believe that eating large amounts of protein leads to building muscle , and in fact, exercising is the only way to build muscle, in addition to Eat moderate amounts of protein that provide the body with what it needs.

This amount is affected by a group of factors, including the level of physical activity, age, muscle mass, and the person’s health condition.

The amount of protein depends on the person’s weight. The recommended daily amount of protein is 0.8 grams per kilogram of body weight. For example, the daily requirements for a person who weighs 70 kilograms is approximately 56 grams.

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I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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