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Anyone who values a healthy diet will have protein firmly integrated into their diet. But protein is not only healthy, it is even vital: it is essential for numerous functions and processes in our body.
In addition to carbohydrates and fats, proteins are among the elementary nutrients that we should be eating daily through our diet. The proteins are made up of amino acids and sometimes play for
- the metabolism
- building muscle
- burning fat
- The construction and repair of cells
- the bloodstream as well
- the immune system
an important role. They are also considered a valuable source of energy, which ensures long-lasting saturation.
Protein can be found in numerous animal and vegetable foods. It is easier to use those from animal sources because they are more similar to the proteins in our body. Nevertheless, plant sources should also be used - it is important to strike a balance.
The amount of protein a person needs per day depends on several factors, such as age, weight and sports activity. According to the German Nutrition Society (DGE), an adult should consume 0.8 grams of protein per kilogram of body weight every day. Eggs, dairy products, fish, meat and legumes are particularly good for this.
The first source of protein that most people think of is the egg. But even if you can count them among the best sources, they are by no means in the first place. 100 grams of egg contain an average of 13 grams of protein. Even if the thesis has been refuted in many studies, many people still shy away from eating eggs because they fear that they will consume too much cholesterol. Eggs contain a lot of it, but the body adjusts its cholesterol production accordingly if you eat more of it.
Eggs can be prepared in different ways - from the cooked variant for breakfast or as a snack to the scrambled eggs and fried eggs. They are also a popular ingredient in numerous dishes.
In addition to the protein, eggs contain other important nutrients that are 95 percent usable and easy to digest. These valuable ingredients include:
- iron and
2. Dairy products
Dairy products are also among the most important protein suppliers. They also contain nutrients and vital substances that sometimes play an important role in teeth and bones. The most popular dairy products are among them
and many more. Dairy products made from cow's milk are mostly used here in Germany, but foods made from sheep's or goat's milk are also becoming increasingly popular.
For many people, cheese is an essential part of their daily menu. The selection is large and sometimes differs in taste, fat content and consistency. The most popular types of cheese include, among others
- Gouda cheese
- mountain cheese
- Brie and
The protein content also varies accordingly; in 100 grams of Gouda you can find e.g. 25 grams of protein, in 100 grams of Emmentaler 29 grams. However, it shouldn't be too much cheese if you want to pay attention to your line.
Yogurt is milk that has been thickened by lactic acid bacteria. There are now countless varieties and several fat levels - those who want to eat a healthy diet should at best use the natural variant with little fat.
100 grams of yogurt come with about 3.5 grams of protein. In addition, yogurt in its healthiest version contains vitamin A, B vitamins and various minerals and trace elements such as
- zinc and
Quark is also a popular dairy product and therefore a valuable source of protein. It can be used for both sweet and savory dishes and has a proud lean variant and 100 grams of 12 grams of protein.
It is also low in calories and makes a healthy contribution to fat loss and muscle building. Also noteworthy is the calcium it contains, which ensures strong bones.
With the best protein sources, the fish should not be missing, since you can cover your daily protein requirements with small portions and it is also provided with many other important nutrients. Especially in the context of a diet, fish is repeatedly mentioned as a popular food. Salmon and tuna are among the preferred varieties.
Salmon may have a high fat content, but these are essential fatty acids and a high proportion of omega-3 fats, which make a good contribution to increasing the fat burning rate and can only be stored in our body to a small extent. Another plus is the long-lasting saturation effect. The protein content of 100 grams of salmon is 20 grams.
The tuna, on the other hand, contains significantly less fat. The amount of protein is even more than that of salmon: around 25 grams per 100 grams of tuna can be consumed. This fish is ideal for a low-calorie diet. Other important ingredients include
- omega-3 fatty acids
- Vitamins A-D
- folic acid
and many other important nutrients (see the nutritional table of the most protein-rich fish). Tuna can be enjoyed warm and cold and prepared in a variety of ways.
Meat is also a must among the protein suppliers. In Germany, it comes on the plate in a wide variety of designs every day. If you don't overdo it and choose the right varieties, you can score well when it comes to healthy eating. When looking at the protein content, especially poultry and steak should land on the menu.
Poultry can also make a valuable contribution to the diet plan. Especially
- Turkey and
are popular varieties that can score with a low fat content. A lot of nutrients and especially a lot of protein count among the ingredients. Per 100 grams of fresh poultry, 23 grams apply to the turkey, 22 grams to the chicken, 16 grams to the goose and 18 grams to the duck.
There are about 25 grams of protein in 100 grams of steak, making it one of the top sellers. Even if a small classic steak, i.e. a fried or grilled piece of beef, may not look very filling at first glance, it can still drive hunger away for a long time. It is therefore also one of the popular components of athlete nutrition, especially because its fat content is significantly lower than that of other types of meat.
And finally, the legumes should not be missing from the list of the best protein sources.
- lenses and
are among the most popular varieties. Legumes have the highest protein content among plant-based foods; they are also rich in fiber and minerals.
Soybeans contain 36 grams of protein per 100 grams. They represent a popular meat substitute and are particularly important in vegetarian cuisine because they provide the body with many important nutrients. In this country you can get them most often in dried form; if you want to buy them fresh, it is best to try them in an Asian shop. Soybeans can be processed into many products; are popular, for example
- soybean oil
- Soy sauce
- soy milk or
Depending on the variety, up to 20 grams of protein can be found in 100 grams of lentils. They are also excellent fillers and are an integral part of the diet of health-conscious people. Lentils are available in a wide variety and the preparation options are just as extensive.
They are available in peeled and unshelled form, the latter being significantly more nutritious and also having a more intense taste. Peeled lentils have the advantage that they are easier to digest.
In addition to the protein content, the fiber content is also very high, which sometimes leads to the blood sugar level rising only slowly. Another plus: toxins are absorbed from the intestine and excreted.