The eggs They are rich in high -value proteins, as they contain all nine essential amino acids, while providing valuable vitamins and trace elements.
A large egg contains 6.3 grams of protein.
Protein is one of the most important nutrients that maintain our immune system healthy and produces hormones for building and maintaining bones and muscles.
High protein diets can also help you feel full for longer, which can lead to weight loss.
Daily protein intake depends on many factors, such as age, weight and level of physical activity. In general, the average man who makes a sedentary life needs about 56 grams of protein a day, while the average woman about 46 grams.
However, there are foods that have more protein than an egg.
Chicken breast
Chicken is an excellent source of high biological protein, low in fat and calories. A serving of 100 grams of chicken breasts (without the stone) provides about 31 grams of protein and only 165 calories. Chicken breast is also rich in B vitamins, selenium and choline.
Selenium has antioxidant properties, while choline is an essential nutrient for liver, brain and cell health.
Chicken cheese
Cottage cheese is rich in protein and provides B vitamins, selenium and calcium. A half-mug of low fat cottage cheese (1-2% fat) provides 12.9 grams of protein, that is, twice as much protein compared to a large protein.
Chickpeas
The chickpeas It is an excellent source of vegetable protein. It is also rich in fiber, creating a feeling of satiety.
Chickpeas are rich in many nutrients, such as manganese, folic acid and iron. Manganese supports bone health and immune system. Folic acid is useful for DNA production, while iron helps to transport oxygen from our lungs to other parts of the body. A serving of cooked chickpeas (85 grams) contains 14.5 grams of protein.
Tuna
Tone contains nutrients such as omega-3 fatty acids that are beneficial to heart health, calcium, vitamin D, vitamins B and selenium. Eating omega-3 foods can help you keep your heart healthy by reducing cholesterol, blood pressure and inflammation markers. 85 grams of tone contain 21.7 grams of protein.
Turkey breast
The turkey chest is rich in protein and low in saturated fat. It offers many vitamins and minerals, including vitamins B, selenium and zinc. 85 grams of turkey chest contains 20.1 grams of protein.
Salmon
THE salmon It can help you with weight loss, while it is a fish that has a high omega-3 fat, iron, selenium, vitamin A and vitamin D. 85 grams of salmon provide the body 16.8 grams of protein.
Quinoa
OR quinoa It belongs to the seed category and contains fiber and antioxidants. Quinoa contains many healthy nutrients and is low in sugar and carbohydrates, which is important for someone who wants to prevent or manage diabetes. They are particularly rich in quercetin and Kampeferol, two antioxidant compounds with anti -inflammatory properties. A serving of cooked quinoa contains 8.1 grams of protein.
Lentils
The lentils They contain high comprehensiveness in fiber, magnesium, folic acid and offer many health benefits. A cup of cooked lentils provides 17.9 grams of protein and 15.6 grams of fiber.
Yoghurt
A plastic cup with yogurt (200 grams) with low fat (2%) provides about 20 grams of protein. In addition to protein, yogurt offers probiotics and calcium.