Protein plays a fundamental role in the functioning of our bodies, being indispensable for the construction and maintenance of tissues, such as muscles. Furthermore, it is also essential in the production of enzymes and hormones, as well as playing a role in the immune system.
Therefore, it is important to have a varied diet that includes sources of protein in your routine!
What are proteins?
Proteins are fundamental macronutrients for the proper functioning of the body, formed by chains of amino acids.
There are 20 known types of amino acids, of which 9 are classified as essential. This means our bodies cannot produce them naturally, making food the only way to obtain them.
Furthermore, the quality of a protein is determined by the quantity and combination of amino acids it offers!
How important are proteins for the body?
Proteins perform several functions in the body, such as:
Growth and recovery : contribute to the formation and recovery of muscles, for example.
Production of hormones and enzymes : they are necessary to regulate metabolic processes.
Immune strengthening : they act in the formation of antibodies, which help fight infections.
Energy : in situations of carbohydrate and fat deficiency, proteins can be used as a source of energy.
Therefore, maintaining an adequate protein intake is essential for health.
What foods contain protein?
1. Chicken
Chicken is a lean and more affordable source of protein.
How to consume: grilled, roasted or shredded in salads and sandwiches, for example.
2. Red meat
Rich in high-quality protein, iron, and vitamin B12, red meat is a good option when consumed in moderation.
How to consume: choose lean cuts, such as flank steak, and avoid fried foods.
3. Eggs
One of the most complete and versatile sources of protein.
How to consume: boiled, scrambled or in omelets.
4. Fish
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In addition to protein, fish such as salmon, sardines and tuna offer omega-3s!
How to eat: grilled, baked, or in ceviche. Try to include fish in your menu at least twice a week.
5. Milk and dairy products
Rich in protein and calcium, milk, cheese and yogurt are great options.
How to consume: at breakfast, as a snack or as a base for smoothies, for example.
6. Legumes
Beans, lentils, chickpeas, and peas are plant-based sources of protein and also provide fiber.
How to consume: in salads, soups or as a base for recipes.
7. Cereals
Oats and quinoa, for example, contain vegetable proteins.
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How to consume: in porridge, salads or as a side dish for yogurt, for example.
8. Oilseeds
Walnuts, chestnuts and almonds are examples of oilseeds that provide protein, healthy fats and micronutrients such as selenium and vitamin E.
How to consume: as a snack, in granola or as a complement to salads.
One tip is to vary your intake of these protein sources to ensure a diverse diet! Combining animal and plant-based protein sources can also be a good option.
Author
Larissa Ayumi
2 comments
Muito boa as informações e útil
Estou precisando engerir proteína, perdi muita massa muscular.