In a scenario where eating habits are undergoing a complete transformation—and where nutritional values compete for attention with marketing labels—proteins emerge as undisputed protagonists. They are no longer the exclusive domain of athletes: today they are recognized as essential nutrients for development, repair and maintenance of the body in all stages of life.
The evidence is clear. According to the World Health Organization and FAO, maintaining an adequate intake of proteins of high biological value is crucial to prevent the loss of muscle mass, especially in older adults or people with chronic diseases. The Global Nutrition Report 2021 warns that More than 10% of the world’s population does not reach the necessary levels of protein consumptiona fact that raises alarms and explains the growth of fortified products, labels such as “+protein” and the interest in alternative and sustainable sources.
Consulted by LA NACION, experts highlighted three foods with high protein content, complete, accessible and functional.
1. Eggs: protein quality in its most accessible form
For many nutrition specialists, eggs are one of the foods with the best relationship between quality, price and nutritional value. Each unit contributes six grams of protein and some 70 caloriesin addition to essential nutrients such as vitamin B12, riboflavin and vitamin D.
“You get a lot of protein for a few calories,” said Bethany Doerfler, a nutritionist and researcher at Northwestern University Feinberg School of Medicine, when asked for an article published in The New York Times.
For her part, Sapna Batheja, associate professor at George Mason University, highlighted a key characteristic: its protein completeness.
“Eggs contain the nine essential amino acids that the body cannot produce on its own, which makes them especially valuable,” he explained.
They are also versatile, easy to prepare and portableespecially when they are cooked.
2. Yogurt: fermented tradition with scientific backing
Present in human nutrition for more than 4000 yearshe yogurt combines tradition and evidence. Its accidental origin in the Middle East—when milk was fermented in skin bags exposed to heat—gave way, centuries later, to the discovery of its beneficial bacteria and its link to longevity.
“Yogurt is a source of proteins of high biological valuerich in essential amino acids such as leucine“, key for the synthesis of enzymes, tissue maintenance and muscle recovery,” details Milagros Sympson, nutritionist (MN 12067). calcium, healthy fats, B vitamins and minerals such as phosphorus, potassium and magnesium.
Some 100 grams of whole natural yogurt contain approximately four grams of protein. “In low-calorie diets they help increase satiety, which can help control weight,” he adds.
3. Microalgae: proteins of the future with present impact
Las microalgae, microscopic organisms capable of photosynthesisare emerging as one of the most promising ingredients for a more sustainable eating model.
Certain varieties, such as Spirulinacontain complete proteins comparable to those of animal origin: up to 70% of its dry weight can be protein.
“They are a viable alternative for people with plant-based diets”says Facundo Pereyra, gastroenterologist.
But its benefits do not end there: its content of high availability omega 3 makes them useful for eye and cognitive health in older adultswhile their prebiotic polyphenols benefit digestive health, and their contribution of iron and protein makes them an interesting ally for athletes.
Regarding the way of consumption, different types of microalgae can be found in powder, tablets or capsules. “They can be incorporated into the diet by adding them to soups, purees, broths, smoothies, yogurts, salads and even desserts,” says Sympson.