Protein has an important place in the hunger and satiety mechanism in the body. Regardless of whether it is animal or vegetable, all types of protein prolong the satiety period. Protein allows food to stay in the stomach longer, as it extends the digestion time and gastric emptying time. It helps to create a feeling of satiety. It is possible to get the amount of protein that the body needs from both animal and vegetable foods. In addition to animal proteins such as red meat, white meat, salmon, protein is obtained from protein-based foods such as legumes, almonds, soy milk. You can get the protein your body needs thanks to the right foods and drinks. You can get help from an expert to add the right amount of protein into your daily diet. Which foods contain protein, which can be found in many foods?
What’s in the protein?
Protein is one of the most important macronutrients needed for the healthy functioning of body functions. Protein structure consists of amino acids. The body produces 12 of the proteins made up of 20 different amino acids on its own. However, the remaining 8 must be taken into the body externally, that is, with the help of food. For this, it is recommended to consume protein foods. Foods containing protein are of both plant and animal origin.
Almost all unprocessed foods contain protein. However, the protein ratios are different from each other. It is important to consume proteins at the right times and in the right amounts. The amount of protein in each food is different from the others. Foods high in protein:
- legumes
- Egg
- Milk
- Yogurt
- Pumpkin seeds
- raw almonds
- Tuna
- Shrimp
- Salmon
- Chicken breast
- Turkey breast
- Low-fat red meat
- Curd cheese
- Peanut
- Oat
- Bulgur wheat
- Broccoli
- Curd cheese
- green lentils
- Brussels sprouts
Which plant has the most protein?
People who want to meet their protein needs prefer meat and meat products more than vegetables. However, this situation has left its place to vegetable proteins due to the current change in the meat industry, global warming and the edema caused by meat consumption in the human body. In vegan and vegetarian diets, there are also plant-based foods that provide protein intake, besides meat and dairy products. Vegetable protein sources containing protein:
- green lentils
- Quinoa
- Soy
- Chickpeas
- broad beans
- Beans
- Pea
- Broccoli
- Brussels sprouts
- Buckwheat
- pistachios
- chia seeds
- flaxseed
- Pumpkin seeds
- Oat
Which fruit has the most protein?
Contrary to what is known, protein is not only found in animal foods and legumes. Especially people who cannot consume animal products and choose a vegan diet meet their protein needs from pulses and fruits with high protein content. Among protein-containing foods, fruits also have a great variety. Fruits high in protein:
- Apricot
- Kiwi
- Blackberry
- Avocado
- Orange
- Banana
- Raspberry
- Melon
- Peach
Daily protein requirement
The daily protein requirement differs for each person. The daily protein needs of a person who does sports with a person who has a less active life, and a person who follows a 2500 calorie diet and a 1500 calorie diet is different. According to the general calculation, approximately 1 gram of protein should be consumed for 1 kilogram of body weight. This calculation is ideal for individuals with a normal diet and lifestyle. In order to meet the daily protein requirement, a person should receive an average of 0.8 g/kg/day of protein per day.
The amount of protein they need varies according to the work and weight of individuals who are engaged in sports or jobs that require bodybuilding or strength. In such cases, the amount of protein to be consumed daily varies in the range of 1.5-2 grams per 1 kg. Protein-containing foods have a very important place for a person’s healthy body development. In order to calculate the daily protein requirement and get the right amount of protein to your body, you should definitely consult a specialist doctor.