Proteins are central compounds with many functions, found in all tissues, and form part of each process occurring in the body. Protein consists of amino acids in different combinations, each of which has different functions.
What are proteins and what are their benefits?
Proteins are known to be complex compounds, and the proteins consist of hundreds or thousands of amino acids, which connect to each other to form long chains, and there are 20 of these amino acids, which combine to form the protein, and their sequence determines each of the three-dimensional structural construction of the protein.
Proteins play an important role in the body, as they perform the functions of most cells and are important for construction, regulating the functioning of tissues and organs,
The protein forms about half of the net body weight, as it is the main building block of both brain cells, muscles, skin, hair, and nails.
Healthy foods rich in protein
We will provide you with a range of healthy, protein-rich foods:
- 1- Lentil
Half a cup of lentils contains 12 grams of protein, and the fat in it is low making it a very useful and healthy food.
One of the advantages of lentils is that it helps reduce cholesterol, thereby reducing the chances of heart and arterial disease.
- 2- Chickpea
Each cup of chickpea contains 11 grams of protein and is characterized as helping to feel full without being overweight.
Chickpea can be consumed by boiling it, adding some condiments and a little sour lemon on it.
- 3- Peanut butter
The healthy protein in a cup of peanut butter is about 28 grams, and it has a delicious and endearing taste for children and the elderly.
Peanut butter is characterized by reducing appetite, but it may contribute to weight gain in case of too much intake.
- 4- Beans (Bean)
In addition to being a healthy protein-rich food, they contain folic acid (Folic acid), potassium, and vitamin B6.
- 5- Chia seed
Chia seeds are one of the most important sources of healthy protein, with a tablespoon containing 3 grams of protein.
In addition, chia seeds contain a large proportion of omega-3 which is important for heart health and helps burn body fat.
- 6- Tuna Fish
Nutritionists usually recommend eating body-beneficial tuna, which is commensurate with diets to give the body great benefit with few calories.
The tuna cup contains about 39 grams of protein and 179 calories in case opting for the oil-free type.
A large proportion of protein is also available in salmon, with every 100 grams of salmon containing 25 grams of protein.
- 7- Eggs
It is a healthy and good food for body and bone development, and it is recommended that children eat it regularly, and each egg contains 6 grams of protein, 78 calories.
It is worth noting that eating eggs has many other necessary health benefits.
- 8- Broccoli
Broccoli is a rich food with a lot of useful elements for the body, the most important of which is healthy protein, where the cut broccoli cup contains about 3 g of protein, as well as potassium, fiber, and a range of vitamins.
What distinguishes broccoli from other nutrients and foods is classified among the list of foods with many health benefits.
- 9- Almonds
Nuts are foodstuffs that carry a lot of health benefits, especially for the heart. Protein in nuts is high in almonds, with an estimated 3 grams of protein in 15 grams of almonds.