Protein-rich foods: meats, vegetables, greens, fruits and more!

Far from being a diet trend, protein-rich foods are essential for the proper functioning of the human body. The main sources of protein are of animal and vegetable origin. Foods such as eggs, yogurt, fish, milk, meat and cheese contain the most protein, being used by the body more easily and with high biological value.

However, foods of plant origin such as peas, grains, legumes and soy, for example, contain a good amount of protein, being ideal for a vegan and vegetarian diet. These nutrients are important for the human body, as they participate in the process of growth, repair and maintenance of tissues, muscles and organs.

In addition, proteins also help in the production of hormones. Because they are so important, in this text you will learn about the main foods that contain these nutrients and you will learn about other essential information for the adequate consumption of proteins. So, continue reading to find out more!

Whether on mass gain or weight loss diets, proteins are always present. As they are widely consumed, find out below the main sources of these elements, the importance of consuming protein-rich foods and what they actually are. Look!

Proteins are a type of nutrient essential for the functioning of the human body. They are built from building blocks of amino acids. There are 20 amino acids in all. 11 of them the human body is capable of producing on its own. The other 9 are found in external sources and you need to eat protein-rich foods to acquire them.

Proteins are essential for cell repair and proper functioning. In addition, they are responsible for the production of some hormones and act in the growth and repair of muscles. Therefore, it is very important to consume protein foods after training to help muscle recovery.

Protein-rich foods are ideal for those who want to gain muscle mass. People who practice physical activity should also include these foods in their routine, especially after exercising.

That’s because, proteins help in the recovery of muscles, which helps to avoid injuries. Those who want to lose weight can also benefit from the functions of proteins.

While the body eliminates fat, proteins help the growth of lean mass, strengthening the muscles. In addition, protein-containing foods are usually low in fat, contributing to the health of the body and the proper functioning of the organism.

The main sources of protein are of animal and vegetable origin. There are several foods rich in proteins from animals, such as: chicken meat, beef, pork, fish, milk and its derivatives, eggs, duck meat, etc.

In the next topics you will learn a little more about these and other foods. The vegetable source of proteins consists of soy, quinoa, seeds, beans, chickpeas and others.

These are ideal for a vegan and vegetarian diet, as they provide the ideal amount of amino acids that participate in the formation and maintenance of hormones, cells and muscles in the body. Further ahead you will also know a little more about these foods.

The animal source is abundant in protein. But in addition to getting to know the foods rich in animal proteins, you will also find out how to consume these foods and the precautions you should take when consuming them. Check out!

Chicken meat is one of the most consumed protein-rich foods. She is quite included in diets for muscle mass gain and for those who want to lose weight. Meat has less saturated fat than other types of processed meat, in addition to having a large amount of nutrients, minerals, unsaturated fatty acids and vitamins.

How to consume:

• French chicken salad;
• Chicken with grilled vegetables;
• Chicken with salsa verde;
• Chicken as a natural sandwich filling.

Consumption precautions:

• Opt for chicken breast that contains a higher concentration of proteins;
• Do not consume chicken skin, as it contains more fat;
• Beware of defrosting. Once defrosted, prepare and eat to ensure nutrient preservation.

Whether for a hamburger or a nice barbecue, beef is widely consumed. Being one of the protein-rich foods, meat is very important to ensure the nutrients the body needs. But it is high in unhealthy saturated fat, which can be combined with beans and seafood to ensure the benefits of meat.

How to consume:

• Italian meatballs;
• Ground meat in the preparation of other dishes;
• Roast beef.

Consumption precautions:

• Avoid consuming servings of white fat;
• Due to the high content of unhealthy saturated fat, combine meat with other foods, such as beans and legumes, for example;
• Avoid breaded or fried preparations;
• Cook in water.

Pork meat is one of the protein-rich foods, but it is also enriched with vitamins A, B complex, iron, zinc and many other important nutrients for the body. Due to its health benefits, pork is an excellent option to include in your diet.

How to consume:

• Cooked;
• Baked or grilled;
• Fried with coconut oil;
• Along with salad.

Consumption precautions:

• Do not let the meat underdone, as meat that is still raw can contribute to the proliferation of microorganisms that are harmful to health;
• Do not leave raw meat with other foods to avoid cross-contamination;
• Use vinegar or lemon to season;
• After handling raw pork, wash your hands with plenty of water.

Protein-rich foods also include salmon, tuna and other fish. Salmon contains even more protein than any other type of fish. It is enriched with omega-3, vitamins A, D, B6 and B12, in addition to being a powerful source of potassium, a nutrient that is very good for the heart.

How to consume:

• Baked salmon with zucchini, chickpeas and red peppers;
• Baked salmon fillet with yogurt and herbs;
• Baked fish with lettuce and tomato salad;
• Salmon fritters with herbs.

Consumption precautions:

• Avoid frying the fish, always choose to bake it;
• When defrosting, do not leave this state for a long time. Thaw, prepare and eat;
• Leftovers must be refrigerated and when reheated, the temperature must be above 70ºC;
• Cod needs to be desalted at a temperature lower than 5ºC.

Some American associations do not list milk and its derivatives as protein-rich foods. But despite this, research claims that a cup of whole milk provides 8 grams of protein. Cow’s milk is rich in vitamin D and A, and soy milk contains 7 to 8 grams of protein. Milk is also a great food to aid muscle recovery.

How to consume:

• Milk as an ingredient in oats;
• A cup of post-workout milk;
• A cup of milk for breakfast;
• Milk in the preparation of soups;
• Milk used to prepare other dishes.

Consumption precautions:

• Milk is very sensitive, so it must be stored in the refrigerator and consumed within a few days;
• Beware of powdered milk sold on the market. Some are very artificial and have properties harmful to health;
• Natural milk, coming directly from the cow, must be consumed within 3 days.

When it comes to protein-rich foods, eggs are a must. In addition to being a great source of protein, eggs are cheaper than other foods, making them accessible to a large part of the population. They are also rich in vitamins A, B12 and D, and are highly versatile. With the egg, you can prepare different dishes.

How to consume:

• Omelettes;
• Banana Pancakes;
• Boiled egg;
• Salads with boiled egg pieces.

Consumption precautions:

• Avoid frying the egg with oil. If you fry, opt for coconut oil;
• Do not consume the egg with the soft yolk due to the high risk of contamination by Salmonella bacteria and chances of food poisoning;
• Store eggs in a cool and airy place, preferably in the refrigerator.

Despite being one of the few meats consumed in the western world, duck meat is an excellent source of nutrients, being one of the foods rich in protein. The meat is rich in selenium and B vitamins. Duck skin also brings health benefits, with a high amount of glycine, an amino acid responsible for wound healing.

How to consume:

• Cooked;
• Made on the grill;
• Accompanied with sauces;
• Consumed with vegetables.

Consumption precautions:

• It should not be consumed by people with any kind of chronic illness;
• As it has a certain amount of fat, avoid frying the meat;
• Cook well, as duck meat is a bit tough.

Some say shrimp contain high levels of cholesterol. However, research shows that this cholesterol has no potential to cause cardiovascular disease. In addition, crustacean meat has 0 grams of saturated fat, which makes it one of the most heart-healthy protein-rich foods.

How to consume:

• Shrimp With Vegetables;
• Shrimp chorizo ​​with chicken;
• Roasted shrimp;
• In risottos.

Consumption precautions:

• Roast the shrimp to guarantee the proteins;
• Do not eat the shrimp head due to the amount of cadmium present in the region, which is harmful to health;
• When buying shrimp, make sure they are fresh.

Shellfish include scallops, shrimp, clams and oysters, and are great sources of protein. They contain a number of vitamins, healthy fats and minerals such as zinc, iron, selenium and vitamin B12. Therefore, in addition to being part of the list of protein-rich foods, shellfish offer several benefits.

How to consume:

• In soups;
• Complement of salads;
• Risotto ingredient;
• In masses.

Consumption precautions:

• Do not consume in excess, as large amounts can increase cholesterol;
• Do a good cleaning before consuming the shellfish;
• At the time of purchase, check that the shellfish are fresh.

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