Get enough protein per day Sometimes it seems like quite a challenge to me. “Proteins are essential for building and repairing all cells in the body,” says Ayla Barmmer, MS, RDN, LDN and founder of FullWell Fertility. “They promote the creation of enzymes and hormones, enhance immune function and help transport nutrients.”
I know I’m not the only one: Whether they know it or not, many women around the world suffer from a protein deficiency. “A inadequate protein intake “It can have widespread negative effects on the body, affecting multiple systems and functions,” says Barmmer, listing a series of symptoms that I simply don’t care to experience, such as feelings of weakness, decreased strength, brittle hair and nails, less ability to fight off infections or illnesses, and brain fog.
When asking yourself “how much protein do I need to eat per day?”, the nutritionist also shares some simple rules: If you are a sedentary adult, aim for one gram for every kilo you weigh; if you are an active adult, 1.6 to 2.2 grams for every kilo you weigh; and if you are over 65 years old, 1.2 to 1.5 grams for every kilo you weigh. So if you weigh 65 kilograms and are active, your goal should be to consume about 100 grams of protein a day.
This is much more intimidating than I thought. In an attempt to increase my protein intake, Barmmer compiled a list of foods I should eat as much as possible, and I’m sharing it with you so you can meet your daily goal too.
9 foods high in protein that you should eat daily to reach your daily goal
Fish
When eating fish, not everyone has the same amount of protein. There are more than 36 varieties that the FDA declares as healthy options, and the four fish richest in protein They are tuna (24.4 grams of protein in a 100-gram serving of ahi tuna), salmon (25.92 grams in a 100-gram serving), cod (19.36 grams of protein in a 100-gram serving) and mackerel (25.45 grams of protein in a 100-gram serving).
Hemp seeds (or hemp)
These seeds may be tiny, but they are surprisingly powerful. Two tablespoons of hemp seeds have as much protein as two egg whites, plus the nine essential amino acids (a rarity), omega-3 and omega-6.
Eggs
“Eggs should be part of your weekly rotation, but you should eat the egg with the yolk” says Barmmer. A large egg contains about six grams of protein. “Eggs also have a good dose of choline that supports the brain and the liver and gallbladder.”
Nut butter
“While they can and should be part of your rotation, don’t expect things like peanut butter to be a major source of protein in your diet,” Barmmer levels out. “They will give a little boost, but it simply takes too much in terms of volume and calories to meet your protein needs with them.” For example, it would take 679 calories of peanut butter (7 tablespoons) to equal the 175 calories in a three-ounce serving of lean beef.
Quinoa
If you are gluten-free, plant-based, or on a whole foods diet, quinoa should be an important part of your diet. “This grain-like seed is one of the few complete sources of plant protein which provides about eight grams per cup,” says Barmmer. “It’s also rich in magnesium and fiber.”
Thicker and creamier than regular yogurt because it is fermented for longer, the health benefits of greek yogurt They far exceed those of normal yogurt. “Nutritionally, Greek yogurt typically has much more protein—often twice as much—and fewer carbohydrates than regular yogurt,” says clinical nutritionist Heather Hodson, RDN, CDCES at NYU Langone Health. It is also a fantastic source of calcium, which helps maintain strong bones and teeth.
Queso cottage
He cottage cheese is becoming very popular again on social networks. “Just half a cup of cottage cheese can provide between 12 and 16 grams of protein,” says Barmmer. Just read the label. “It contains casein, a slowly digestible protein that promotes muscle repair and growth. It is satiating and rich in calcium.”
Powder
Las protein powders or collagen peptides They are a great complement to your diet if you want to increase your intake. “Collagen peptides are a convenient, bioavailable and effective way to meet the body’s collagen needs, especially since collagen production naturally decreases with age,” says Barmmer. “Adding them to your diet can help maintain youthful skin, strong joints, and overall connective tissue health.”
“The beef sustainability debate is nuanced and requires a separate discussion, but if you can put it aside and look purely at nutritional quality, it’s really hard to beat beef,” Barmmer says. “It is one of the More nutrient-dense protein sources that exist and it is a great idea to include it in weekly meal plans.”
Article originally published in Vogue US, vogue.com.
