Top 10 Foods for High-quality Protein

Top 10 Foods for High-quality Protein

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Protein is the material basis of life and an important part of human tissue. All the manifestations of life are essentially the embodiment of the function of protein, so life cannot do without protein. The following ten foods are all high-quality protein-rich foods, and they can be supplemented regularly in normal times!

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1. Eggs

Eggs are rich in nutrients and are foods with high nutritional value. The protein content of eggs is about 13%, and the amino acid composition is very close to the needs of the human body. It can usually be used as a reference protein for amino acid evaluation. Eggs contain a complete range of vitamins, and minerals such as calcium, phosphorus, iron, zinc, selenium, etc. are also very rich. It is recommended that healthy people eat one egg a day, including both the egg white and the yolk.


2. Milk

Milk is rich in nutrients, suitable in proportion, easy to digest and absorb, and can provide high-quality protein, vitamin B1, vitamin B2 and calcium. Because milk is a liquid food with high water content, the protein content is only 3%. But on the one hand, the proportion of essential amino acids in milk meets the needs of the human body, and it is a high-quality protein. On the other hand, milk is convenient to drink and can easily reach the intake of several hundred grams. Therefore, milk is a very important source of protein food.

There are many kinds of dairy products, the common ones are liquid milk, milk powder, yogurt, cheese and so on. Yogurt is fermented, and lactose, protein and fat are partially decomposed. People who are lactose intolerant can try drinking yogurt instead of milk. It is recommended that each person consume 300 grams of milk or dairy products equivalent to 300 grams of milk per day.


3. Fish

Fish is rich in protein, lipids, vitamins and minerals. Its protein content is about 15%-22%. It contains various amino acids necessary for the human body, especially rich in leucine and lysine, which are high-quality proteins. The muscle fibers in the fish muscle tissue are thin and short, the tissue is soft and tender, and it is easier to digest than livestock and poultry meat. Fish is rich in n-3 polyunsaturated fatty acids (DHA and EPA), moderate intake is beneficial to reduce the risk of hyperlipidemia and cardiovascular disease. The recommended daily intake of aquatic products for adults is 40-75 grams.

4. Shrimp

Shrimp has high nutritional value and is rich in protein, vitamin A, B1, B2, niacin, calcium, phosphorus, iron and other ingredients. Its protein content is about 16%-23%, and its fat content is low and mostly unsaturated fatty acids. Shrimp is rich in magnesium, which plays an important role in regulating heart activity; its rich vitamins, calcium, and phospholipids are especially good nutritional supplements for children and pregnant women.

5. Chicken

The protein content of chicken is about 20%. Chicken breast meat is a favorite protein source for many fitness and muscle-building people. Its fat content is low and it also contains more unsaturated fatty acids, especially oleic acid and linoleic acid. It contains a variety of amino acids that are beneficial to human digestion, and it is also an important source of minerals such as copper, iron, and zinc, as well as B vitamins and fat-soluble vitamins. In addition, chicken is rich in phospholipids, which play an important role in human development.


6. Duck

The nutritional value of duck meat is similar to that of chicken. The protein content in duck meat is about 16%, mainly sarcoplasmic protein and myosin, the other part is interstitial protein, which contains water-soluble collagen and elastin, in addition to a small amount of gelatin, the rest is non- protein nitrogen. There are more nitrogen-containing extracts in duck meat than poultry meat, so duck meat is delicious. Duck meat is meat that contains more B vitamins and vitamin E. Potassium content in duck meat is relatively high, and 100 grams of edible parts reach nearly 300 milligrams.


7. Lean beef

The protein of lean beef is generally more than 20%. The amino acid composition of beef protein is close to the needs of the human body, and the proportion is balanced, and the human body can absorb and utilize it highly. The fat content of beef is lower than that of pork and mutton, at about 10%. In addition, beef is also rich in minerals (potassium, zinc, magnesium, iron, etc.) and B vitamins, including niacin, vitamin B1 and riboflavin.

8. Lean lamb

The protein content of lean mutton is about 20%, and the mineral content in mutton is rich, among which the content of copper, iron, zinc, calcium and phosphorus is higher than that of many other meats. The ratio of adult essential amino acids to total amino acids contained in mutton is more than 40%. It is a high-quality protein food and has a high absorption and utilization rate by the human body. Mutton is generally higher in lysine, arginine, histidine and threonine compared to other meats.


9. Lean Pork

The protein content of lean pork is about 20%, and the composition of essential amino acids is close to the needs of the human body. Pork is rich in phosphorus, potassium, iron, magnesium and other elements, and is an important source of mineral elements needed by the human body. Pork contains trace amounts of water-soluble vitamins. It is recommended to consume a total of 40-75 grams of livestock and poultry meat per day.


10. Soy

Soybeans include soybeans, black beans, and lima beans. As the only plant-based protein on the list, soybeans are rich in high-quality protein, unsaturated fatty acids, calcium, potassium, and vitamin E. The protein content in soybean is about 30%-40%. The composition and proportion of essential amino acids are similar to those of animal protein, and it is rich in lysine, which is lacking in cereal protein. It is an ideal natural food complementary to cereal protein.

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