10 unexpected high protein foods
BChristmas trees – “bricks” from which muscle tissue is built. They are classified according to several criteria: the rate of assimilation, composition and origin (plant and animal). Proteins must be included in the diet. Their deficiency is accompanied by fatigue, pathological cravings for sweets, hormonal disruptions, swelling, decreased metabolism and muscle mass, and hair loss. But an excess of protein (as with a carbohydrate-free diet) leads to serious consequences – the excretory system suffers greatly from this. In this article, BeautyHack has collected 10 non-obvious high protein foods.
Nuts are high in protein and essential omega-3 fatty acids. In 30 g of almonds, for example, a whole 6 g of vegetable protein. And also magnesium, vitamin E, manganese and other micro and macroelements necessary for the body. Even more protein in peanuts – 26 g per 100 g, although this “nut” belongs to the legume family. When leaning on nuts, remember that they are too high in calories to be eaten uncontrollably.
Read about non-recommended pre-workout foods here.
This vegetable simply must be in the diet of every healthy lifestyle adherent. Broccoli is an excellent source of vitamins C and K, dietary fiber for proper gastrointestinal function, and potassium. It contains a lot of protein for a plant product – about 10 g per 100 kcal.
Nutritionists recommend including legumes in the diet of all adherents of alternative nutrition (raw foodists, vegans and vegetarians). Lentils are among the five leaders in protein content among the representatives of this family. Energy value – 230 kcal. Protein content – 18 g. Prepare “pilaf” with lentils, turkey and mushrooms – a delicious idea for tomorrow’s lunch.
Buckwheat is the record holder for protein content among cereals. It contains a large amount of vitamins and macroelements, from the lack of which our body suffers in the autumn-winter period. B, PP, E, C, zinc, potassium, phosphorus – these are just a small part of the “usefulness” entering the body
The vegetable protein contained in cereals is absorbed almost completely, and slow carbohydrates allow you to stay full for a long time. By the way, buckwheat is almost the only plant whose seeds have not been genetically modified. It does not accumulate nitrates and pesticides. So, on any packaging with this cereal, you can safely put the mark “eco”. Protein content – 13 g per 100 g.
The liver was used in cooking many centuries ago. At first it was considered food for the poor, not quite suitable for the “noble” table. But after several centuries, the liver began to be perceived as the most valuable delicacy. This is a dietary product – it contains only 3% fat (unexpected, huh?). The liver is a source of vitamins A, D, K, potassium, calcium and essential amino acids. Protein content – 18% (70% – water).
Be sure to include them in your diet! Pumpkin seeds contain almost all of the essential amino acids, fiber, and plenty of vitamins. Protein content – 24 g. Ideal product, but high in calories – 556 kcal per 100 g. Pumpkin seeds are a great salad ingredient. A little arugula, cherry tomatoes, shrimp, bell peppers, two quail eggs and a handful of pumpkin seeds – dinner is ready.
Many people ignore these “babies”, preferring salmon and trout. In vain! In one jar – about 28 g of protein at a daily rate for an adult 90-100 g. Omega-3 fatty acids, necessary for maintaining the beauty of skin, hair, nails, are also present in sardines. The calorie content of sardines is 208 kcal.
Daily consumption of a teaspoon of flaxseeds normalizes digestion and improves metabolism – take note. The Omega-3, Omega-6 and Omega-9 contained in them strengthen the vascular walls and have a beneficial effect on the work of the cardiovascular system. Flaxseeds contain selenium, which reduces the risk of cancer, lecithin and potassium. Protein content – 18 g.
Mushrooms are considered a fairly heavy food – not for dinner. But you shouldn’t give them up. They contain 18 out of 20 essential amino acids, antioxidants that fight free radicals, vitamins A, B, D, E, niacin. It is a valuable source of protein, while dried ones contain three times more of it. Per 100 g – about 3.1 g of protein. Read about the products you need in winter here.
Quinoa is a plant that is cultivated in South America. It is mistakenly referred to as grain. In fact, it belongs to the amaranth family. Quinoa can be added to salads and soups, made into puddings and delicious desserts. Nutritionists advise to include these seeds in the daily diet: they strengthen bones, lower sugar levels, and have a beneficial effect on the nervous system. For 100g of quinoa – 14.1g of protein.