Getting your daily protein intake can be a challenge. As Ayla Barmmer, founder of FullWell Fertility, a premium U.S. supplement brand specializing in reproductive health, explains, protein is a key nutrient for building and repairing cells in the body. It helps produce enzymes and hormones, supports the immune system, and helps transport nutrients.
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At the same time, many women are not even aware that they are deficient in protein. According to Ayla Barmmer, its deficiency can negatively affect various body systems, causing weakness, decreased physical strength, brittle hair and nails, weakened immunity and difficulty concentrating.
Daily protein intake
As for the daily norm, experts advise to focus on the level of physical activity and age. Sedentary adults are recommended approximately 1 gram of protein per kilogram of weight, active adults – from 1.6 to 2.2 grams, and people over 65 years old – 1.2–1.5 grams per kilogram. For example, for a weight of 72.5 kg, the optimal daily norm is about 145 grams of protein. That is why experts advise to form a diet in such a way that it regularly includes foods with a high protein content.
Top sources of protein: 13 foods high in protein
Fish
Among the most valuable sources of protein are fish, including tuna, salmon, cod, and mackerel. They contain an average of 19 to 26 grams of protein per 100 grams of product and are also beneficial for the cardiovascular system.
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Hemp seeds
Hemp seeds are distinguished by their high nutritional value: two tablespoons provide the body with an amount of protein comparable to two egg whites, and also contain all nine essential amino acids and beneficial fatty acids.
Eggs
Eggs remain one of the most affordable and effective sources of protein. As Ayla Barmmer emphasizes, they should be consumed with the yolk. One egg contains about 6 grams of protein, as well as choline, which is important for brain and liver health.
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Green peas
Packed with fiber, vitamins, and nearly 9 grams of protein per cup when cooked, it supports bone and vision health and is a light, plant-based alternative to animal protein.
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Nut pastes
Such pastas can supplement the diet, but should not be the main source of protein, because to achieve the required norm you will have to consume too many calories.
Quinoa
It's one of the few plant-based foods that's a complete protein. According to Isla Barmmer, quinoa contains about 8 grams of protein per cup and also provides fiber and magnesium.
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Greek yogurt
It is thicker and more filling than regular cheese, and contains significantly more protein. It is also an important source of calcium, which is essential for strong bones and teeth.
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Soy milk
It's a great alternative to cow's milk, especially for those who don't consume dairy products. It contains about 8 grams of protein per cup and is additionally fortified with vitamins and minerals.
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Sour milk cheese
It's been gaining popularity again recently. Half a cup provides 12 to 16 grams of protein, and the casein content promotes gradual absorption and muscle recovery.
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Pork
Can be a good source of protein if you choose the lean parts. They contain an average of 20–24 grams of protein per serving.
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Protein powders and collagen
Can be a convenient addition to the diet. According to Isla Barmmer, collagen is especially useful for maintaining the condition of the skin, joints and connective tissues, as its natural production decreases with age.
Beef
This type of meat is considered one of the most nutritious sources of protein, as it contains a high concentration of essential nutrients and can be an important part of a balanced diet.
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Parmesan
Another concentrated source of protein. It is convenient to use as a snack. However, it is worth considering the high salt and fat content.
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In conclusion, a varied diet with a combination of animal and plant sources of protein allows you to not only maintain energy, but also take care of the health of the body in the long term.
Based on material from: Vogue.com