A good diet is the fundamental basis for keeping each of the systems that make up the human body healthy, so the intake of unnutritious foods can trigger multiple diseases .
Usually, society consumes proteins and essential amino acids from food, based on the belief that meat-based products are the most accessible protein sources, however in the following article we will detail the foods that are also rich in protein and the functions of said components.
What are proteins?
Proteins are molecules found in all cells and tissues of the body , they are made up of essential and non-essential amino acids. Likewise, there are different types of proteins that are categorized as simple or complex according to the function of each of these.
You should know: The body is not capable of generating amino acids , therefore neither can it produce proteins, consequently these compounds must be absorbed from food or in certain cases from commercialized products.
What are the functions of proteins?
The essential amino acids and other components that make up proteins make them necessary for the proper functioning of the body and thus guarantee its health. Next, we highlight the 6 main functions that proteins have:
1. Strengthen the immune system
The immune system is one of the most important within the structure of the human organism. In this sense, proteins, along with other elements, have the function of strengthening the production and growth of antibodies and other cells that are responsible for keeping the organism free of diseases.
2. Stimulate growth and development
Each type of protein is necessary for the formation of cells and tissues, which in turn give rise to the organs and different parts of the body. Therefore, a good protein content is necessary during pregnancy , growth and development stage of each human being, this will also guarantee the good function of each system.
3. Maintain body tissues
Proteins are responsible for the maintenance, growth and strengthening of the different structural tissues and links that make up the body. This thanks to the fact that, once the amino acids build the proteins, they give rise to enzymes, tissues, hormones, antibodies, among others.
Note: A good proportion of proteins guarantees cell strengthening and keeps body tissues healthy, since these molecules also help to restore themselves when they suffer damage.
4. Regulate the chemical processes of the body
Proteins fulfill the function of controlling the different chemical processes that take place throughout the body.
In this sense, each protein from amino acids is coded to carry out its function , be it the metabolism of food to obtain energy, sweating or different hormonal reactions, among other processes.
5. Provide energy
Energy is necessary for the body to develop all its functions. In this sense, proteins are an essential element in the nutrition and toning of the tissues that make up the muscles, in addition to being considered as an energy reserve.
6. Eliminate toxins
All the processes carried out by the organism are thanks to the functions of the proteins, including the detoxification of impurities and toxins that, generally, tend to stay in the liver.
Where are proteins found?
To keep the levels of proteins and essential amino acids in the body balanced, it is necessary to consume foods rich in these components, which is why we present the 7 foods that contain the highest protein index below:
1. Meats
Foods of animal origin are considered the richest sources of protein. In 100 grams of beef there are 20.7 grams of high-quality protein, which directly favors the immune system and the maintenance of tissues. (1)
2. Fish
Fish are rich in omega 3 and 6 fatty acids , which directly benefit the cardiac system, in turn they are part of the different foods with high protein value. Fish such as bonito, tuna, and salmon can contain up to 24 grams of protein per 100 grams of this food .
3 eggs
The intake of eggs can meet the basic protein requirements in adults per portion of food, thanks to the fact that it contains 12.5 grams of protein of high biological value , in addition to obtaining 9 essential amino acids, thus becoming one of the foods considered as a source of protein. (two)
4. Dairy
Dairy products such as milk, yogurt and cheese are foods rich in protein and amino acids. This is because dairy products are rich in casein, a protein of high biological value.
Note: Mozzarella cheese stands out with 19.5 g of protein , cottage cheese with 13.6 g, yogurt with 3.7 g and whole milk with 3.3 g per 100 grams of food. (3)
5. Legumes
Legumes are the ideal option to maintain a good diet rich in protein and amino acids in people who maintain a vegan diet , in addition their good proportion of iron helps prevent multiple diseases.
To highlight: Eating 100 grams of painted beans (beans) can provide 21 g of protein , chickpeas 19.4 g, while 23.8 g are obtained from lentils, which covers the requirements you need in large proportions. the body daily.
6. Cereals
This group of foods contain proteins and essential amino acids for child development. Cereals such as rice contain 7 g, oats 2.4 g, millet 11 g, quinoa 4.5 g per 100 g of cereal . In addition, being foods rich in fiber which directly favors intestinal transit.
7. Nuts
Nuts are the ideal snack if you need to lose weight or calm anxiety , as well as being easy-to-eat foods that can also be added or combined with other foods. In this sense, in 100 grams of almonds you can obtain 20 g of protein , hazelnuts and walnuts 14.1 g, peanuts 27 g, pistachios 17.6 g.
What is the recommended amount of protein to consume?
Like carbohydrates and fats, proteins are quantified as a compound that must be consumed every day to ensure good body health. To this effect, whether the protein consumed is of animal or vegetable origin, the importance of eating a balanced diet must be taken into account .
Important: According to data provided by the Food and Agriculture Organization of the United Nations (FAO) , healthy adults (men and women) should consume 0.8 to 1 gram of protein daily, for every kilogram of their body weight. (4)
Key Findings
- Proteins are molecules made up of amino acids . They are obtained from food and are part of every process carried out by the body.
- The main function of proteins is to help the development and strengthening of cells and tissues , in addition to strengthening the immune system and stimulating metabolic processes.
- Foods such as red meat , eggs, dairy products, nuts and legumes are the richest in protein.
- A daily intake of between 0.8 to 1 gram of protein is recommended for every kilo of body weight in adults.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.