The best sources of protein

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Protein is the building block of organs, muscles, skin, and hormones. Furthermore, consuming protein can also help you lose weight and belly fat while increasing your muscle mass and strength. A high-protein diet can also help lower blood pressure, fight diabetes, and more. The article will provide information on foods that provide the best source of protein.

1. The role of protein

Protein is the nutrient that your body needs to grow and repair cells and function properly. Protein is found in many foods and it is important that you include enough protein in your daily diet.
Protein is made up of amino acid building blocks. There are about 20 different amino acids linked together in different combinations. Your body uses them to make new proteins, such as muscle and bone, and other compounds like enzymes and hormones. Proteins can also use them as an energy source.
Several amino acids can be made by your body, there are 11 of these and they are called non-essential amino acids. There are 9 amino acids that your body cannot make and are essential amino acids. You need to get enough of these substances in your diet for your body to function properly.
The recommended daily amount of protein is between 46-63 grams for most adults, with pregnant and breastfeeding women needing up to 65 grams per day. Athletes or others looking to gain muscle may want to consume more protein.

2. The best source of protein

“Where is the protein?” Protein-rich foods include: Lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.
Different foods will contain different levels of essential amino acids. High protein foods include:
2.1 Seafood Seafood, a great source of protein as it is usually low in fat. Fish like salmon are slightly higher in fat, but they are heart-healthy because they contain omega-3 fatty acids.
2.2 White Meat Poultry The white part of poultry for a great, lean protein. Dark meat has a slightly higher fat content. The skin of chicken is high in saturated fat, so remove the skin before eating.
2.3 Milk, cheese and yogurt Dairy foods like milk, cheese and yogurt are not only great sources of protein, they are also packed with valuable calcium and many foods are fortified with vitamin D. . Choose skim or low-fat milk to keep bones and teeth strong and help prevent osteoporosis.
2.4 Eggs Eggs, provide rich protein content. The American Heart Association says normal healthy adults can safely enjoy one egg a day.

2.5 Beans, soybeans Half a cup of beans contains as much plant protein as one ounce of grilled steak. Plus, these nutritious nuggets are inexpensive and packed with fiber to keep you feeling full for hours.
50 grams of soy protein per day can help lower cholesterol by about 3%. Eat plant-based soy protein. Instead of protein richer sources and maintain a healthy diet, can be good for your heart.
2.6 Lean Beef Lean beef has about two grams more saturated fat than skinless chicken breast. Lean beef is also an excellent source of zinc, iron and vitamin B12.
Protein is a powerful nutrient and is part of every living cell. Protein plays a major role in your body, especially with your muscles and strength.

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Reference source: Webmd.com