Get enough protein thanks to these foods

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Providing the body with protein according to the recommended needs plays an important role for a healthy body and comprehensive development. According to nutrition experts, each adult needs to supplement 50 grams of protein per day. Therefore, choosing foods rich in protein will help to supplement this nutrient more reasonably.

1. The power of protein

Protein is made up of large, complex molecules that play many important roles in the body. The components that make up proteins do most of the work in cells and are necessary for the structure, function, and regulation of the body's tissues and organs.
Amino acids are the smallest units, with the combination forming chains of amino acids to form proteins. Currently, there are more than 20 different amino acids that can be combined to make proteins. The sequence of amino acids determines the unique 3-dimensional structure of each protein and its specific function.
Everyone needs protein, but when you hit your 50s, you need to eat more protein than before. That could be because your body isn't using protein as well to build and maintain muscle as it used to. What's more, protein not only plays a role in protecting your muscles, but protein can also help: strengthen your skin, strengthen your body's defenses against disease, and keep your hearing sharp when you get old

2. Protein content in meals according to needs

The recommended daily amount of protein for adults is 0.36 grams per kilogram of body weight. But research shows that older people do better with at least 0.45 grams per kilogram. (That's 67.5 grams for a 68kg person.). To do that, you can eat: 1 medium chicken breast. 1 cup Greek yogurt and 2 tablespoons peanut butter.
You may need more protein in foods if you lose muscle, or less if you have kidney disease. To help you understand the best sources of this nutrient supplement, you should talk to your doctor about your current problem.

3. Foods with enough protein content to supply the body according to the recommended needs

3.1. Poultry and eggs

Chicken breast is a favorite for many of us. This food is not too expensive, it is quick to prepare and cook, and in its composition there are 25 grams of protein per 85-gram serving.
One large egg has 6.24 grams of protein and only 71 calories. Not only fin, its composition also has 184 mg of cholesterol. But that shouldn't be a problem if you're healthy. If you have high cholesterol, heart disease or diabetes, ask your doctor or a dietitian about eggs. Or how to use eggs to suit your situation.

3.2. Seafood

Even some people think that they don't like fish, but when they use salmon, they can't help but use it again and again. Because salmon has a moist texture, mild flavor and in 100 grams of salmon there is up to 29 grams of protein. Not only that, salmon is a food that is low in saturated fat and high in omega-3 fatty acids that are good for the heart, and also play a role in boosting the brain. If salmon isn't on your menu, tuna, sardines... will do too. You should use 100 grams of salmon fish twice a week in your diet.

3.3. Soy bean

Vegetarians for many years say that soybeans are high in protein. In 120 grams of soybeans, the protein content is more than 85 grams of steak. And the protein content in soy milk has as much protein as other types of milk. Soy also contains phytoestrogens. But eating a normal amount will not affect the hormones in the body. However, in the specific case, if you are undergoing hormone treatment or have breast cancer, you should consult your doctor before taking supplements or soy powder.

3.4. Vegetables and beans

The legume family has many varieties, be it red beans, black or white beans or other beans. Legumes are rich sources of plant-based protein. One cup of beans can have 15 grams of protein or more. Beans are usually quite inexpensive and are also a great source of fiber, especially good for the heart. In addition, other legumes also play a similar role. One cup of peas has 8.5 grams of protein and one medium baked potato has 4.5 grams.

3.5. Nuts

Nuts and nut butters are packed with protein in a small package, and are incredibly convenient to use. You can get 8 grams of protein from:
2 tablespoons peanut butter 1⁄4 cups almonds 1⁄3 cups pistachios or cashews 1⁄2 cups walnuts Furthermore, these nuts are all high in high calories. A few studies have shown that eating small amounts of these nuts instead of other snacks can actually make you less likely to gain weight. Using them several times a week also helps reduce the risk of a heart attack.

3.6. Red meat

Meat lovers tend to eat a lot of red meat such as beef, lamb or pork infrequently. An 85-gram serving of red meat provides the body with about 22 grams of protein.

3.7. Milk

Drinking one cup of skim milk can help you add 8 grams of protein to your total daily recommended protein intake. Or you can use a can of fat-free Greek yogurt, with up to 20 grams. Three servings of fat-free or low-fat dairy a day will help strengthen your bones and slow muscle loss. If you follow a plant-based diet or can't digest dairy, soy milk is a good protein choice (6.3 grams per cup). Almond milk, coconut milk, and rice milk all have 1 gram of protein or less.

3.8. Protein Drinks

To get the recommended amount of protein, you can use protein from food. But if you have trouble eating well, protein powders or supplements can help. You can exercise control over the sugar and additives in these supplements by making your own protein drinks. For example, you can mix 1/2 cup fat-free Greek yogurt, 1/2 cup soy or skim milk, and 1/2 cup fruit for about 14 grams. Add a tablespoon of peanut butter to increase the protein intake to 18 grams.

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Reference source: webmd.com