When you eat proteins, your body breaks it down into an amino acid. There are nine amino acid which are needed by your body. Consuming all nine amino acid through your diet is essential for your body.
Best sources of proteins is that which contains all nine amino acid. Most people over the age of 18 needs 10 to 35 percent of their calories from proteins that are daily consumed. These type of proteins are called high biological value or complete proteins. Following are the foods that are the best source of protein and their use.
Some fish like tuna, tilapia, halibut, salmon, and mackerel have 7 grams of protein per ounce. They have all essential amino acid and essential fatty acid which includes EPA and DHA. some fish varieties like salmon are used in dieting foods and are a good source of vitamin D.
- Lean Poultry
Animals like chicken, wild duck or goose, turkey and Cornish hen are lean poultry source. One ounce of lean poultry contains 7 grams of proteins as well as other important minerals like magnesium, zinc, iron and some others. Poultry is considered lean if skin and fat are removed, and cooked using grilling or baking that are called dry heat method.
Quinoa can be used as a substitute for rice and pasta. It’s an excellent vegetarian source of complete proteins as well as fibers. Quinoa is a seed resembling a grain.
- Eggs and Egg White
One quarter cup egg, one egg or 2 egg whites, each of them contains 7 grams of proteins and all essential amino acid. The egg is one of the few dietary sources of vitamin D. Egg yolk contains vitamin A, vitamin B12, riboflavin and folate that are important vitamins and minerals. Egg yolk also contains cholesterol. The Harvard school of public health says to limit the egg consumption to 3 eggs per week if you have diabetes or heart disease.
Soya is also a good vegetarian source of proteins. There are so many products of soya that contains all nine essential amino acid. It also contains same nutrients as lean poultry or meat. There are some products that taste same as an animal protein product.
Dairy products are a very good source of many vitamins and minerals including vitamin D, potassium, and calcium. Dairy products also contain all nine essential amino acid and 8 grams of proteins per serving. If you are trying to lower your fat and cholesterol intake, then it is a better option to use products like low-fat and non-fat dairy products.
- Lean meat
Lean meat may include pork, beef or veal. Like poultry, it is also a good source of iron and zinc. It contains all essential amino acid and contains 7 gram of protein per ounce. Like lean poultry cuts of meat also needs to be trimmed of fat and should be cooked using dry heat methods like grilling or baking.
These are some food products that will help you in fulfilling the need of proteins of your body.