According to experts from the Harvard T.H. Chan School of Public Health, proteins are present throughout the body and consist of more than 20 essential amino acids, which are crucial to obtain through food. This is why it is one of the most important ingredients when preparing a rich and nutritious meal.
In fact, its consumption is essential for the proper functioning of the body, as they are involved in a wide range of physiological functions, from muscle building to the regulation of metabolic processes. Therefore, it is important to maintain a balanced diet that includes a variety of protein sources to maintain overall good health.
For this reason, specialists suggest including proteins in all main meals (breakfast, lunch, snack, and dinner). In fact, some studies indicate that consuming about 20 grams of protein before or after exercise can promote muscle gain, making them good allies for those pursuing this goal.
Meat is a rich source of protein.
What are the foods richest in proteins?
According to experts, these are the foods richest in proteins:
- Salmon: this food provides omega-3 and promotes cardiovascular health.
- Red meats: they are also an excellent source of high-quality proteins, and are especially rich in nutrients such as zinc and iron.
- Eggs: recommended for people with diabetes or high blood pressure, this food should be consumed two to three times a week.
- Yogurt: this is an ideal option for breakfast, whether accompanied by fruit or as a base for smoothies, it helps provide the body with the necessary proteins.
- Chickpeas: these are an excellent protein alternative for those following a vegetarian or vegan diet.
- Quinoa: this seed is considered a complete protein, as it contains the nine essential amino acids that the body needs.
- Shrimps: another prominent source of proteins and rich in iodine, promoting thyroid function and regulating metabolism.
Quinoa is a superfood with multiple health benefits
What are the benefits of proteins?
Proteins are essential nutrients for the human body and play multiple crucial roles in health. Here are some of their benefits:
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Growth and tissue repair
Proteins are the basic components of muscles, skin, bones, and organs, helping repair the body’s tissues that wear out or get damaged, such as after exercising or when the body suffers an injury.
2. Enzyme and hormone production
They are also necessary for the synthesis of enzymes and hormones. Enzymes are essential for metabolic processes like digestion, while hormones help regulate various body functions, from growth to metabolism and mood.
3. Immune system
Proteins are vital for the proper functioning of the immune system, as they produce antibodies that fight infections and diseases. Therefore, adequate protein intake can prevent illnesses and keep the body strong against infections.
4. Nutrient transport
Proteins are also involved in transporting essential nutrients throughout the body, like hemoglobin, a protein in red blood cells that transports oxygen from the lungs to the body’s tissues.
5. Fluid balance control
Proteins help regulate the balance of fluids inside and outside cells, preventing the body from losing or retaining too much liquid, which can lead to swelling or dehydration.
6. Hunger satisfaction and weight control
Proteins are macronutrients that provide a longer-lasting feeling of fullness compared to carbohydrates and fats. This can help control appetite and prevent excessive calorie intake, favoring weight management.
7. Muscle mass increase
Proteins are essential for muscle growth and maintenance. Consuming enough proteins, especially after exercise, can aid in muscle repair and growth, which is particularly important for those who regularly engage in physical activity.
8. Bone health
While calcium is often associated with bone health, proteins are fundamental for bone strength. Adequate protein consumption helps maintain better bone density and reduces the risk of fractures.
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