12 Foods Rich In Protein Essential For The Body

Protein is the body's building block. Therefore, including foods rich in protein in your diet has many health benefits. There are even slimming and excessive diets based on the daily and almost exclusive intake of protein to lose weight. Essential to the body, proteins participate in the maintenance of bone tissue and allow muscles, hair, nails, skin, but also organs to develop. They are found in foods of animal origin: meat, fish, eggs, cheese, milk, but also in foods of plant origin: cereals, legumes and oilseeds. However, their nutritional value is not the same. So here are 12 of the best non-meat protein rich foods to include in your daily menu right away!

Foods high in protein other than meat

To help the body function properly, the daily intake of animal or vegetable protein, between 50 g for women and 60 g for men, is more than essential. These macromolecules made up of chains of amino acids are part of the seven bases of the diet with vitamins, carbohydrates, lipids, trace elements, minerals and water. Protein is important for the cells of the body and is an important building block for hair, skin, and nails, as well as muscle and cartilage.

In addition, a deficiency can have serious consequences on the body. Weak muscles, lack of concentration, sleep disturbances, constant hunger, hair loss, etc.… these are just some of the symptoms that indicate that you are not eating enough foods rich in protein, whether animal or animal. vegetable. So, to give you more clarity, the editorial is focusing on 12 of the most protein foods to eat regularly, starting with those of animal origin!

Foods rich in animal protein: eggs

With 12% protein, eggs are among the most common and least expensive foods rich in animal protein. And despite much speculation in terms of their influence on cholesterol levels and the adequate amount an adult can consume per week, eggs, and especially yolks, remain the most reliable source of animal protein. So tasting them once or twice a week seems like a very good idea. Soft-boiled, calves or hard, turned, poached, scrambled American style or stuffed Mimosa style, there are almost as many gourmet ways of preparing them as the people who like to taste them!

Dairy products, a source of high quality protein

Being a precious ally of oral health for young and old, milk is a superb source of animal protein that you should absolutely prioritize. Dairy products, and especially cow's milk, contain two types of animal protein: whey and casein. These are two high quality proteins containing amino acids so essential to support the multiple benefits of proteins for the body. Winner among the winners, powdered milk contains more than 35% protein and is, moreover, full of calcium. A real winner!

As for other dairy products, yogurts and different types of cheese are also very rich in proteins, calcium, vitamins and participate in the regulation of the intestinal flora, thanks to the strong presence of probiotics. Note: cottage cheese contains more protein than yogurt. If, however, you prefer the latter, make your own homemade yogurt! More ecological, less rich in sugar, better for health and customizable at will!

Foods rich in protein: fish and seafood

Behind what other foods is a rich supply of animal proteins? Most fish and seafood as a whole are an excellent source of protein, and on top of that, these products are generally low in fat and almost carbohydrate free. Now, some fish meals, such as grilled salmon, are a bit higher in fat, but it's usually omega-3 fatty acids that are very good for the heart. Green light then to include them in your menu!

A handful of almonds to fill up with vegetable proteins

As you have already understood, the proteins in our diet are either of animal or plant origin. Regarding proteins of plant origin, there is a lot of research proving their benefits on the body. Almonds, walnuts, peanuts, and pumpkin seeds are all good sources to look for. As for almonds, they also contain fibers that normalize intestinal transit and reduce cholesterol levels. Their unsaturated fatty acids help prevent the risk of cardiovascular disease. Almonds are also recognized as being rich in antioxidants, which is why they are recommended to fight against hypertension. So add them to your cereals and stock up on vegetable proteins.

Lentils: the richest legumes in vegetable proteins

Other high protein foods to get you off meat? In salads, hot dishes or even in thermomix soup, lentils benefit from several nutritional advantages that make them very digestible for the body. Loaded with vegetable proteins, their regular consumption can significantly help prevent cardiovascular disease and even diabetes. In diabetic patients, they can help maintain blood sugar control. Considering the fact that vegetable proteins are not accompanied by fat, they help to better control weight!

Foods rich in vegetable protein - broccoli

Often hated, broccoli claims to be the richest vegetable in vegetable protein. Popular from the time of the Romans, it contains anti-cancer effects, protects the eyes and reduces the risk of cardiovascular disease. When properly prepared, broccoli is a superb slimming ally. To better appreciate it, cut it into florets and sauté it in the pan with slices of turkey breast, red peppers, sesame oil, a dash of soy sauce and a little minced ginger. It's delicious !

7 other foods rich in protein, both vegetarian and vegan

It doesn't matter if you're a savvy vegetarian / veggie or not, here are a few more foods rich in plant protein!

• oats
• cinnamon
• pumpkin seeds
• peas
• beans
• peanuts