The body needs a mixture of nutrients to be able to stay healthy and in good condition. However, of all of them, the most important is the protein. Thanks to it, we can get the energy and strength to perform our daily activities.

According to experts, a person needs 0.37 grams per pound of weight. But active people need between 0.6 and 0.9 grams per pound, or what is the same 1.4 and 2 grams per kg of weight. Below we list the foods rich in protein that you can consume.
Chicken breast
Chicken is a fabulous source of protein for humans. For every 85 grams of roasted breast, we can get up to 27 grams of protein and 140 calories. In addition to that, the chicken is also rich in vitamin B6, niacin, selenium and phosphors.

If the chicken is raised in pastures, it will have a greater amount of antioxidants and omega-3 fatty acids. On the contrary, when they grow in hatcheries, these nutrients decrease. In any case, ingesting it moderately can help us lose weight.

Turkey breast
Unlike chicken breast, chicken breast contains almost no fat. For every 85 grams of turkey breast, we get about 24 grams of protein and 115 calories. Like chicken, it is also rich in vitamin B6, phosphors, niacin, selenium and zinc. In addition, it has high levels of tryptophan, an amino acid that promotes the sintering of serotonin.

Egg white
Eggs are high in amino acids and high quality proteins. Minerals, antioxidants and vitamins are found in the yolk. However, it is clear that it retains more than 60% of egg proteins. One cup of clear is equal to 240 grams. In this amount of clear, we can find 26 grams of protein and 115 calories.

Dried fish

With this fish we can prepare delicious snacks and wonderful dishes. The most affordable options are cod and haddock. Generally, in 30 grams of these fish, we find 18 grams of proteins. Likewise, they are rich in potassium, magnesium, vitamin B12, selenium and much more.

Prawns
One reason shrimp are on this list is because 100 grams of them can provide 20 grams of protein and 90 calories. In addition to that, shrimp are rich in protein, fats, and carbohydrates. They also contain vitamin D, niacin, copper, iron, selenium, vitamin B12 and phosphorus. To top it off, in them we find large amounts of antioxidants such as astaxanthin, which reduces inflammation and oxidative damage.

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The tuna
For every 100 grams of tuna we received 20 grams of protein and 92 calories. This is also rich in phosphorus, complex B, potassium, magnesium and selenium. The latter makes it possesses antioxidant properties. It also has a high content of omega-3 fatty acids and fights inflammation.

Although tuna typically contains mercury, selenium helps to reduce its toxicity. Although eating tuna once a week is completely safe, pregnant and lactating women should not do it more than once a month.

Fletan

Many may not know it, but this fish is an excellent natural source of protein. For every 150 grams of fleten, we get 42 grams of protein and 223 calories. It is also rich in omega-3, so it has anti-inflammatory properties. In addition, it has vitamins B3, B6 and B12, apart from phosphorus, potassium and magnesium. The only disadvantage is its high amount of mercury, so we should not consume it regularly.

Tilapia

Tilapia is a freshwater fish that we can find almost anywhere. For every 100 grams of tilapia, we get 20 grams of protein and 110 calories. Said fish has a higher amount of omega-6 than omega-3. However, if consumed with caution, there is no need to be afraid. In this fish we can also find vitamins of group B, selenium, phosphorus and potassium.

Cod
One peculiarity of cod is that it has very few calories. One serving of 100 grams has 20 grams of protein and only 90 calories. Aside, it is rich in omega-3, vitamin B3, B6 and B12 as well as omega-3. All these nutrients promote good heart health. In cod we also find selenium, potassium and phosphors.

Pout
This fish is also known as Alaska pollock. For every 100 grams of this fish, we get 20 grams of protein and 100 calories. In it we can find omega-3 fatty acids, as well as B12 vitamins, choline and many more. Of all the fish, this is the one that less amount of mercury possesses.

 

 

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The body needs a mixture of nutrients to be able to stay healthy and in good condition. However, of all of them, the most important is the protein. Thanks to it, we can get the energy and strength to perform our daily activities. According to experts, a person needs 0.37...