Protein is known as the ultimate macronutrient for muscle repair, immune support, healthy weight management and more. The inclusion of protein in the daily diet is very important in supporting overall health, as it is recommended that the individual consume approximately 0.8 grams of protein per kilogram of body weight, although this amount can vary depending on the individual. depending on the individual, i.e. a person who weighs around 70 kg needs around 55 grams of protein per day, according to what was published by the site Eat well.
Regardless of whether a person consumes animal or plant products, they can choose from a variety of protein sources that can be included in an overall balanced and healthy diet to help meet basic protein needs, as follows:
pistachio
A healthy meal of eggs
Lentil soup
1- pistachio
Pistachios, a light nut, are an excellent source of protein, containing 6g per 30g serving and providing all 9 essential amino acids. Additionally, about 90% of the fat in pistachios is unsaturated and contains more fiber than broccoli. It is also a good source of vitamin B6, phosphorus, thiamine and copper, as well as antioxidants.
2 eggs
Eggs contain protein, choline, iodine and vitamin D. One large egg contains 6 grams of protein. But eggs are very versatile and can be added to delicious recipes such as spinach and peas or spinach and mushroom casserole. Eggs contain high quality protein with all essential amino acids. Nearly half of an egg’s protein is found in the yolk.
3- Lentils
Lentils are a nutritionally powerful legume when it comes to their health benefits, as they are packed with important nutrients, such as fiber, protein, folate, potassium, and iron. Each half cup of lentils contains 9 grams of protein. Lentils and other legumes make an ideal addition to breakfast cereals, as together they provide a complete profile of essential amino acids. Due to their high nutrient density, other legumes contain similar benefits to lentils such as chickpeas and black beans.
A chicken meal
greek yogurt
fish meal
4- Chicken
Both dark and white meat chicken contain vitamin B12 and choline, which together may promote brain development, help the nervous system function properly, and aid cognitive performance in older adults. Each 90g serving contains 26g of protein.
5-Greek yogurt
Greek yogurt can contain a particularly impressive amount of protein compared to other types of yogurt. According to the US Department of Agriculture, a small container of Greek yogurt, which weighs about 200 grams, contains 20 grams of protein and all nine essential amino acids.
6- The fish
Eating fish regularly is associated with a myriad of health benefits, including cardiovascular, neurocognitive and psychological diseases. Experts recommend eating it at least twice a week. Fish, especially cold-water oily fish (like salmon or tuna), is one of the best sources of omega-3 fatty acids, which are important for every organ in the body from the heart to the brain.
A 75-gram serving of salmon contains 22 grams of protein.
