Healthy Foods and Vitamins

Where are Proteins Found in Food

Sources of Proteins in Food

Amino acids are divided into two types: non-essential amino acids that the body manufactures itself, and essential amino acids that the body cannot manufacture, as they must be obtained from food sources.

The body needs all amino acids to maintain its health, and it is worth noting that foods that It contains animal protein and is often rich in many other nutrients, such as: vitamin B12 , vitamin D, docosahexaenoic acid (DHA), heme-iron, and zinc.

Where are proteins found in food

There are three types of protein in food. The first is complete protein, which includes foods that contain all essential amino acids, and they are available in animal sources such as meat, eggs , and cow’s milk.

The second type is incomplete protein, which includes foods that contain one type.

At least essential amino acids, including: peas, beans, and whole grains, and finally complementary proteins, which consist of two or more types of foods that contain incomplete proteins, which must be eaten together to obtain complete protein, including: bread with peanut butter. Sudanese, or rice with beans. [

Animal Sources

Protein is available in many animal sources, including the following: [3] [4]

Chicken breasts: 100 grams of fat-free chicken breasts contain 32.1 grams of protein.

Tuna: 100 grams of tuna provide 29.9 grams of protein.

Beef: 100 grams of beef contains 28.7 grams of protein. Low-fat yogurt: 100 grams of low-fat yogurt contains 5.7 grams of protein.

Grated Parmesan cheese: 100 grams of Parmesan cheese provides 35.8 grams of protein.

Eggs: 100 grams of eggs provide 12.6 grams of protein.

Milk: One cup of milk contains 8 grams of protein.

Cheddar cheese: One slice, which is equivalent to approximately 28 grams of cheddar cheese, contains 7 grams of protein.

American cheese: One slice, which is equivalent to approximately 28 grams of American cheese, contains 5 grams of protein.

Plant Sources

Below is a mention of the most important plant sources of protein:

  • Lentils: Half a cup of lentils contains 9 grams of protein.
  • Chickpeas: Half a cup of chickpeas contains 7 grams of protein.
  • Tofu: Approximately 85 grams of tofu contains 8 grams of protein.
  • Nuts: Half a cup of nuts provides between 5 to 6 grams of protein.
  • Quinoa: A cup of quinoa contains 8 grams of protein.
  • Nutritional yeast: A quarter cup of nutritional yeast provides approximately 8 grams of protein.
  • Tempeh: Approximately 85 grams of tempeh covers 13 grams of protein.
  • Black beans: A cup of black beans contains 10 grams of protein.
  • Peanut butter: Two tablespoons of peanut butter provide approximately 7 grams of protein.
  • Mushrooms: Five medium-sized mushrooms contain 3 grams of protein.
  • Seitan: (Seitan), or what is known as wheat meat, is made from gluten found in wheat, and some spices, and when cooked with soy sauce it becomes a complete protein, as a third of a cup of it contains 21 grams of protein.
  • Ezekiel bread: (Ezekiel); One slice of this bread provides approximately 4 grams of protein.

Where is Protein Found in Vegetables?

Some types of vegetables contain a good amount of protein, but these quantities may vary depending on the way they are cooked. We mention below some vegetables that contain protein:

Watercress: Or what is known as watercress, one cup of it contains 0.8 grams of protein. It is also worth noting that this amount of protein constitutes 50% of the amount of calories provided by watercress. This type is also considered It is a vegetable rich in many vitamins, minerals and antioxidants.

Spinach: One cup contains 0.9 grams of protein, which represents 30% of the amount of calories provided by spinach. This type of vegetable is also distinguished by containing a compound called nitric oxide, which is beneficial for heart health.

Cauliflower: A cup contains two grams of protein, and is also rich in many other nutrients that are beneficial to health.

Where is Protein Found in Fruits?

Although fruits are not considered rich sources of protein compared to legumes, nuts, and vegetables, some of them may contain good amounts of protein, and we mention in the following table the amount of protein available in 100 grams of the following types of fruits:

Protein-Rich Herbs

Herbs are not considered a rich source of protein, and they are not usually used in large quantities, as most of them are used only as a flavoring for foods. We will mention in the following the content of 100 grams of protein in the following herbs:

Foods Rich in Protein and Low in Calories and Fat

When consuming protein, it is recommended to choose sources that are low in calories and fat, and these sources include:

  • Low-fat meat.
  • sea ​​food.
  • Legumes.
  • Soy.
  • Low-fat dairy products.
  • eggs.
  • Nuts.

What are Proteins and what are their Benefits?

Proteins are known as complex compounds. Proteins consist of hundreds or thousands of amino acids, which are connected to each other to form long chains.

There are twenty types of these amino acids, which combine to form a protein, and their sequence determines the three-dimensional structural structure of the protein. In addition to defining its function.

Proteins have an important role in the body, as they perform the functions of most cells, and are also important for building and regulating the work of tissues and organs. Protein constitutes approximately half of the net body weight, as it is considered the basic building block for both brain and muscle cells. Skin, hair, and nails.

Diseases Caused by a Lack of Protein in the Body

Kwashiorkor , or what is known as protein malnutrition, is a disease that affects children, due to severe protein deficiency.

The initial signs accompanying the disease include a feeling of apathy, drowsiness, and a feeling of irritability. As for advanced symptoms, they are slow growth and loss of the ability to function.

Endurance and patience, loss of muscle mass, bloating, inconsistent hair growth, and the appearance of dark marks on the skin in irritated areas not exposed to sunlight, in addition to prominent abdominal bloating, which is one of the most common signs. It is worth noting that kwashiorkor affects the immune system.

Which makes infected children more susceptible to infection, and it is also the leading cause of death among children around the world.

Aridity: or what is known as Marasmus, which is one of the forms of severe protein deficiency, and its main cause is the lack of consumption of calories and protein, which leads to a severe decrease in energy levels, and thus important vital processes may stop, and this disease affects adults.

and children, but most of the children affected by it are from developing countries, and UNICEF estimates that nearly half of the death rate among children under the age of 5 years, which equates to approximately 3 million children annually, occurs due to malnutrition, and among the symptoms accompanying this The disease is: loss of muscle mass, body fat, failure to thrive in children, constant dizziness, lack of energy, dry skin, and hair breakage.

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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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