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The most important foods rich in protein and the need to eat them


Proteins, in addition to carbohydrates and fats, are an essential macronutrient for our body. It is made up mainly of carbon, hydrogen, oxygen, and nitrogen, although it may also contain sulfur and phosphorous.  

Also, proteins are made of amino acids. As there are 20 of these types that are part of proteins, and they differ in both essential and non-essential amino acids. Foods rich in protein are considered essential because the body does not produce them, so they must be obtained through the diet.

Why should you eat foods rich in protein?

Our bodies cannot produce proteins , such as glucose, which our bodies can manufacture even without consuming carbohydrates. As a result, when protein deficiency, our body begins to break down muscles. That is, without enough protein, the body gets the amino acids it needs to function and delicately extracts them from the muscles.

Also, protein is very important for athletes and people who exercise. Therefore, eating protein-rich foods helps maintain muscle growth when doing strength training exercises.

What foods are rich in protein?

The foods that contain the largest amount of these protein-rich nutrients, including:


Peanuts are the perfect snack with a high protein content. But, in addition, it is rich in fiber or magnesium. Several studies indicate that it is an ideal fat loss food, because it contains a large amount of monounsaturated fats known as good fats.

You can benefit from this food by eating peanut butter, as it is nutritious and delicious. And it contains 16% of its calories in protein: in 28 grams of the product (159 kcal) 7 grams protein.

Shrimp or prawns:

Now you have an excuse every time you go eating prawns because, in addition to being a very tasty food, it is rich in protein. Shrimp is considered low in calories, yet it contains many nutrients. For example: selenium, vitamin B12, and omega-3 fats. The protein content is 90%. Whereas, at 85 g (84 kcal) 18 proteins.


Soy is a vegetarian source of protein and contains most of the essential amino acids except for methionine . However, if we mix soy milk with grains, it is possible to feed ourselves with this missing amino acid. As 100 grams of these legumes contain 15.7 grams of protein.

the milk:

Natural milk contains a lot of protein. In addition, cow’s milk contains a large amount of nutrients necessary for our body. It is rich in calcium, phosphorous and riboflavin . As 8 grams of protein contains 149 calories.


Salmon consists of a large amount of protein, plus it provides polyunsaturated fats such as omega-3 fatty acids. This also applies to the rest of the fish, as they are all high in protein.

Some contain more fat, such as mackerel, and others, such as hake, contain less fat. As 85 grams of salmon contains 19 grams of protein.

Turkey breast:

Turkey breast is an excellent food that is high in protein. Since it contains very little fat, it is also an ideal weight loss food.

Chicken breast:

Protein rich chicken breast

It is a healthy choice, as it is a high-protein and low-calorie food. Approximately 80% of the calories come from protein. Each 100 grams of chicken breast contains 22 grams of protein.


Oatmeal is a grain that is high in fiber, which leads to a faster metabolism and a feeling of satiety. But likewise, this delicious cereal is also rich in protein and contains many minerals and antioxidants . Half a cup of oatmeal contains 13 grams of protein.


There is some controversy over cholesterol and egg consumption, but this is a healthy food rich in vitamins, minerals, and antioxidants that the diet should not be lacking. Without a doubt, it is the best protein source out there, and it contains all the essential amino acids, in other words, proteins of high biological value.


Almonds are a protein rich food that contains many nutrients such as fiber, vitamin E and magnesium. And 28 grams of almonds contain 6 grams of protein and 161 calories.

Cottage cheese:

Cottage cheese is a type of cheese that contains a lot of fat. However, it is highly recommended to consume it lightly, as it is a food high in a type of protein called casein.

Casein is a slow-absorbing protein so it is ideal to take it at night if you are exercising. It is also high in glutamine.

Yogurt (yogurt):

Approximately 50% of the calories from yogurt are from protein. This food contains a lot of fat, so light consumption is the best option. Yogurt is beneficial for building muscle mass while increasing the metabolism essential to burn fat at rest. It is also rich in vitamin D and calcium.

Beef steak:

Beef is a great source of protein. Its great flavor makes it a favorite meat, but being a red meat, it should not be eaten more than twice a week.


 Quinoa is a grain that contains high-quality protein, that is, it has a high biological value. It is a complete source of amino acids, making it ideal for building muscle and burning fat.



Lentils are delicious and nutritious, and in addition to iron, copper, magnesium and other nutrients, they are also rich in protein. Therefore, it is a good nutritional alternative for vegetarians, as 27% of your calories are protein.

Essene bread:

Essin bread provides multiple health benefits, making it excellent for your body. It is a type of bread made from legumes and grains (sprouts). As one slice of it contains 4 gm of protein and 80 calories.


Tuna is a very popular protein food and can be eaten canned or cooked. It is a low-fat fish, but it contains omega-3 fatty acids, and 100 grams of tuna contains 25 grams of protein.

pumpkin seeds:

Pumpkin seeds contain many nutrients such as iron, magnesium and zinc, and 28g of this product contains 5g of protein.


It is a type of grain, and it is rich in vegetable protein. It also contains other nutrients that are interesting from a nutritional point of view, such as slow-absorbing carbohydrates, trans fats and fiber. And there are in every 100 grams of which 15 grams protein.


Mussels are delicious and an excellent health product. Its high nutritional quality, and very simple preparation makes it a highly recommended product. It is rich in protein, iodine and vitamin B12.


Tofu is prepared from soybeans and its origin is oriental, soy protein is one of the healthiest proteins, and tofu contains 8 grams of protein per 100 grams of it. E. It is very healthy food, which is why we can find it in many vegan food recipes.


Chickpeas are one of the healthiest and most nutritionally complete legumes. Contains 19 grams of protein per 100 grams of it. It can be eaten in salads or in traditional stews.


Seitan is made from wheat gluten, which is a food that contains 22 grams of protein per 100 grams. And it can’t be missed if you need a high protein diet.


Fish contains high-quality protein. In addition to being a nutritious low-calorie food, fish is a rich source of protein. In addition, fish provides the body with omega-3 fatty acids, which are very important for the heart and brain.

However, it is best to choose fish that are caught in their habitat. In other words, farmed fish is not good, as it often does not have a normal diet and does not have the same concentration of omega-3 fatty acids.

Important reasons to eat foods rich in protein

There are many reasons that you should know to eat foods rich in protein, including:

Protein is good for bones:

People with a high protein intake maintain their bone mass better as they age. Their risk of fractures and osteoporosis is lower.

Reduces appetite:

Eating protein helps you feel full with less food. Hence, if you need to lose belly fat or lose weight, consider including protein-rich foods in your diet.

Proteins increase metabolism:

Eating protein, which is high in calories, greatly increases your metabolism. It increases the amount of calories you burn during workouts.

Helps maintain weight loss:

A diet rich in protein is sufficient to maintain weight loss. In other words, you avoid unwanted bounce which often leads to more weight gain.

Promotes recovery:

If you suffer an injury, protein can help your body recover faster. This is because proteins are the building blocks of the body’s tissues and organs.

What happens if you eat more protein?

If you consume more than the recommended protein nothing bad happens. That is, there are no additional benefits because the body does not use the excess protein to produce more energy or to increase muscle. Because our bodies cannot store this excess protein, and much of this protein is excreted and disposed of outside the body, while another part of the body is stored as fat or turns into fat.

Why should you follow a protein-rich diet for people who train in the gym?

The protein needs of an athlete are greater than those of the average sedentary person. In other words, these needs are the result of the effect of exercise and training on metabolism.

For example, when training resistance, proteins are metabolized differently during long-term activity. In strength training, muscles are broken down, so protein is needed to repair and rebuild those muscles. Hence, a high protein diet is recommended for people who train in the gym.



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