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Top 10 Protein Foods

Proteins are macromolecules composed of twenty amino acids essential for the proper functioning of our body. Nine of these amino acids are essential because they can not be synthesized by the body. These amino acids must therefore be found outside that is to say in our diet. The proteins can therefore be created by the successive incorporation of amino acids.

LProteins are coded by genes and synthesized by the ribosome (system allowing the translation of molecules into protein). They are found in the cells and in the body. Proteins have many roles. They can be used in a structural way allowing the cell to maintain its organization in space. Engine function by ensuring the transfer of different molecules in and out of the cell. Regulatory way by modulating the activity of other proteins. Also by capturing the external signals and ensuring their transmission. And finally in a motor way by allowing cells and organisms to move.

More concretely, proteins are necessary for growth, for cell renewal as well as for the tissues of our organism and for reproduction. They are also very important during the development of the fetus.

Proteins are of two origins, animal and vegetable. Animal proteins come from meat, cold cuts, poultry, eggs, fish, shellfish and dairy products. Vegetables come from vegetables (lentils, beans, sofa ...) oleaginous fruits (nuts, almonds, pistachios ..) and cereals (wheat, corn, barley, rice ..). Being essential to the good functioning of the body they must be absorbed daily. On average a woman will need 46 grams per day and a man 56 grams. Few proteins can result in muscle atrophy.

Many foods contain protein but their percentage diverges. Indeed, foods of animal origin have a high protein content while vegetables and cereals have less. For animal proteins, their nutritional qualities are excellent because they generally contain all the essential amino acids. But they provide a lot of lipid (hidden fat), cholesterol and are rich in waste (uric acid, urea). While vegetable proteins are a great source of energy (carbohydrate) and facilitates intestinal transit (fiber). But these proteins are not complete for our diet because it lacks the essential amino acids that our body can not synthesize.


Protein levels: 26 / 30 gr for 100gr.

beef The animal proteins of beef are of high quality because they contain all the essential amino acids. Balanced proportion of its proteins are well assimilated by the body. This red meat is part of the banvins family. It is rich in vitamins and minerals such as zinc, iron, selenium and copper. It is a food to be consumed with strong cooking in the form of steak, stew or other. Its high iron content is recommended during menstruation allowing a large energy intake.


Protein levels: 29 gr for 100 gr.

steak_de_thon_au_gingembre_01Animal protein from tuna, specifically from bluefin tuna, gives it unquestionable health benefits. Containing all the essential amino acids, this oily fish is rich in omega3 fatty acid, phosphorus and vitamin D. Belonging to the family Scombidae, it is an excellent source for the immune system, circulatory and hormonal. It is also essential for cardiovascular health, preserving the heart and preventing anemia.


Protein levels: 27 gr for 100 gr.

emmentalThe animal proteins of the Emmental are a contribution of quality because their biological value is comparable to that of the meat. This cheese is rich in calcium and is a source of vitamin D. It is part of the dairy family and is a cooked pressed cheese made from cow's milk. It is essential for bone health and regeneration of tissues thanks to its phosphorus.


Protein levels: 26 gr for 100 gr.

chicken breastThe animal proteins of chicken breast are of complete quality because the amino acids brought are essential to our body. It contains a large amount of vitamins and minerals with a very high concentration of sodium and phosphorus. He is part of the family of poultry. Chicken breast is essential for the oxygenation, immune and nervous system.


Protein level: 14 gr for 100gr (2 eggs).

oeufThe animal proteins of the egg are of high biological value because they contain essential amino acids. In fact, its proteins make it possible to form, maintain and repair the tissues of the body (skin, muscle and bone). They are also necessary for the formation of digestive enzymes and hormones. They are complete proteins because they hold the nine amino acids essential to the body. The egg is part of the family of dairy products. It is rich in vitamin A and prevents many diseases related to aging.


Protein levels: 38 gr for 100 gr.

The vegetable proteins of soy contain all the essential amino acids and are of excellent digestibility. Small seeds Soy is consumed in the form of milk, sauce, beans or germ. It holds many minerals, vitamins and fibers. Soy is part of the legume family. This product is known to lower cholesterol levels thanks to its unsaturated fats, which also strengthen nerve cells. Soy has hormonal activity by decreasing bone demineralization during menopause.


Protein levels: 25 100 for gr gr. (9 cuitent gr)

lentilsThe vegetable proteins of lentils called lectins are good qualities because they contain almost all the essential amino acids. The lentils are part of the family of leguminous known by their colors green, brown or coral. It is a very digestible food and low in fat. It requires a very short cooking which favors nutrients. They are rich in vitamins and especially in minerals (sports, copper, iron, zinc, potassium ...). The lenses contain dietary fiber that gives a feeling of fullness and prevents constipation. Its antioxidant properties prevent many cancers, diabetes and cardiovascular disease.


Protein levels: 21 gr for 100 gr.

AlmondsThe vegetable proteins of the kernel are quite good because it lacks only two essential amino acids. This pale, crunchy, sweet or bitter pulp is part of the oleaginous fruit family. It is an excellent source of vitamin E and minerals such as calcium, iron, copper, manganese and phosphorus. Its fibers are good for the intestinal transit and gives a feeling of satiety. The almond is invigorating, lowers cholesterol levels and prevents diabetes as well as cardiovascular disease. It is a good antioxidant food for the heart and bones.


Protein levels: 17 gr for 100 gr.

oatsVegetable proteins in oats have the best profile of essential amino acids that help the body run smoothly. Enjoyed as a breakfast (muesli) oat is low in saturated fat. It is an excellent source of vitamins and minerals including magnesium, zinc and iron. Rich in fiber it gives the feeling of satiety. Oats are part of the family of whole grain grains that longevity. This food prevents many cancers and coronary heart disease.


Protein levels: 10 gr for 100 gr.

whole wheat breadVegetable proteins of whole bread are of good nutritional quality. It is a food rich in vitamins and minerals. It is part of the cereal family, made from wholemeal flour. Complete bread is a fuel for the body and the brain. The energy that provides is regular thanks to its slow sugars. Its dietary fiber content facilitates intestinal transit and gives a sensation of satiety. Its carbohydrate content especially the starch it contains after digestion turns into glucose giving energy to the body. It is also rich in vitamin B which is good for cell function and nervous system. Among other things its vitamins E have antioxidant virtues. Finally it contains minerals such as potassium, magnesium, calcium, phosphorus and iron.


The foods listed are only a small percentage of the variety of protein nutrition. Indeed, large numbers of dairy products, meat, fish, vegetables, cereals and dried fruits have more or less a high protein content. Protein foods are low in calories, they have four calories per gram. In addition, these foods slow down the appetite. Indeed they allow a slow digestion and thus gives a feeling of satiety faster. And finally the body does not know how to store proteins, so they are systematically evacuate or transform into energy.

Nevertheless it is not an exclusive diet, any metabolism needs nutritional balance. A high protein diet can trigger kidney problems, fatigue and irritability. Indeed, certain vitamins and minerals are absent from protein foods and can cause deficiency.

In any case the protein foods are essential to our body and perfectly adaptable to lose weight, build muscle or just keep fit.

Comments (3)

  1. Kasuga 24 2016 August at 5: 52

    The temples and thick are also very interesting protein intake point of view.

  2. Le-Mécréant 13 2016 August at 7: 53

    It is undeniable that spirulina has a complete nutritional profile, but it also has some disadvantages. Spirulina can be contaminated by toxins known as micocystins, which has the ability to absorb certain heavy metals. According to nutrition expert Michael Greger, although spirulina is not an algae that produces toxins, the harvesting process can inadvertently entail small amounts of other algae that produce toxins. These toxins are sometimes harmful to our body, even very dangerous. It's better to go through legumes.

  3. Angel-Model 8 2016 August at 8: 47

    I know your list is not exhaustive, but spirulina deserves to be quoted. Spirulina is a microalgae marketed as a dietary supplement because of its richness in minerals and vitamins.
    True super food, it grows naturally in many parts of the globe.
    It is marketed in different forms: capsule, compressed or simply dried.

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