This is an automatically translated article.
Protein is one of the 4 groups of essential nutrients for the body with many important functions. Protein supplementation through food is a simple and effective method to help the body stay healthy and full of energy. Among the many types of dishes, eating seafood is the most abundant form of protein supplement.
1.Benefits of Protein for the body
Any nutritionist recommends correct and sufficient protein for the body daily to ensure stable life activities. In the body, proteins also exist extremely rich and diverse. To date, there have been more than 10000 types of proteins found in the body, from organs to muscles and tissues, bones, skin, hair...
Protein plays an important role in the process of providing energy for the body. movement of the body, and also plays a role in transporting oxygen throughout the body through the blood. In addition, proteins also create antibodies to fight infections and diseases, keep cells healthy, regenerate new cells...
Daily protein needs of each person can vary from person to person. by age, specifically:
Children under 4 years old: 1 gram of protein per day. Children 4 to 8 years old: 19 grams of protein per day. Children 9 to 13 years old: 34 grams of protein per day. Women and girls 14 years and older: 46 grams of protein per day. Boys aged 14 to 18 years: 52 grams of protein per day. Adult males 19 years of age and older: 56 grams of protein per day.
Protein có thể tạo ra các kháng thể để chống lại bệnh tật
To put it more simply, most people should get 10%-35% of their daily calories as protein. A person with intense physical activity will usually have a higher protein requirement than the average person.
In particular, after the age of 40, you will begin to gradually lose some muscle mass (the condition of sarcopenia). Therefore, this age requires even more daily protein.
2. What are the foods that are rich in Protein?
Most of the foods in the group of meat, poultry, eggs, nuts, ... and especially seafood provide essential nutrients for health as well as maintaining health and solidity. firmness of the body. However, you need to consider choosing foods from this group wisely to avoid high levels of saturated fat and cholesterol in foods, affecting health.
A diet rich in saturated fat often raises the level of bad cholesterol in the blood (called LDL cholesterol). When levels of this type of cholesterol increase, you will have an increased risk of cardiovascular and coronary diseases.
In the group of high-protein foods, some foods are also high in saturated fat including:
Beef, pork or lamb. Ground beef. Sausage and bacon. Bacon. Some poultry like duck... Therefore, to maintain blood cholesterol levels at a safe level, you need to limit your intake of these foods.
3.Is seafood rich in protein? What are the benefits of eating seafood?
Thường xuyên ăn hải sản có thể cải thiện tình trạng thoái hóa điểm vàng
Eating seafood is the best way to get Omega-3 fats. In particular, the two main acids belonging to this group of fats are EPA and DHA. These are healthy fats that are good for your health and can especially improve heart disease.
Besides cardiovascular problems, regularly eating seafood also supports protecting and enhancing eyesight. Especially, for the elderly, seafood can prevent and improve macular degeneration.
Besides, seafood is also a rich source of protein. According to nutrition experts, the protein in seafood is a protein with high nutritional value, helps to slow down the aging process of the body, reduce the process of joint degeneration, disc herniation ... and seafood is also a foods that are easy to eat, easy to digest.
Not only rich in protein, seafood has a rich source of iron and zinc. These are essential minerals that help improve blood problems, especially anemia. Eating seafood in moderation and regularly 2 times a week will help increase the level of hemoglobin in the body, and at the same time promote the health of the hair. Therefore, you should supplement nutrients by eating fresh seafood weekly.
4. What kind of seafood should I eat?
Cá mòi chứa các loại vitamin bổ dưỡng và rất giàu protein
As can be seen, eating seafood not only helps to provide adequate protein for the body but also brings many other comprehensive benefits. Some of the following types of seafood have especially high nutritional value such as:
Alaskan salmon. Cod: This white fish is an excellent source of phosphorus, vitamins and especially protein. According to statistics, 85 grams of cooked cod contains about 15-20 grams of protein. Herring: this is a fatty fish similar to sardines. Smoked herring is quite delicious and nutritious. However, herring contains a lot of sodium, so you need to consume it in moderation. Mackerel: Mackerel is an oily fish rich in healthy fats. Sardines: Sardines are rich in protein and nutritious vitamins... Tuna: fresh or canned tuna are a favorite of many people. Thus, eating seafood twice a week is a nutritional activity that needs to be maintained regularly to ensure that the body provides a source of quality protein as well as many other nutrients.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
References: choosemyplate.gov, webmd.com, healthline.com
