Top 10 Foods Highest in Protein.
If What there is a protein deficiency?
In the event of a protein deficiency, stored proteins are removed from the body tissue. First, the body makes use of protein stores that are not needed for survival. These are, for example, proteins from hair, nails, skin, and muscles.
Without enough protein, the connective tissue slackens faster, and the skin becomes very thin. This is due to the lack of collagen and elastin. Hair loss and dwindling muscles are also typical signs of protein deficiency. Some consequences are not externally visible. These are, for example, fatigue, a thin nerve costume, and a depressed mood.
Ten typical signs that you are not eating enough protein
Brittle fingernails
Brittle fingernails and toenails. These splinters more easily and tear down quickly.
Thin hair
Thin, flaky, and dry hair increased hair loss.
Water
retention Water retention all over the body. If there is a lack of protein, water from the blood vessels enters the tissue. To be able to keep the water in the ship, the body needs sufficient proteins. A protein deficiency shows up, for example, in swollen eyes or water retention in the legs.
Poor complexion
The skin becomes dry and flaky due to a lack of protein. In addition, sunburn, allergies, and skin rashes occur more quickly.
Food cravings
The desire for sugar and sweets, in general, is powerful. This is associated with hunger pangs and an increased craving for high-calorie food. The cause of this is a steadily falling blood sugar level. The body needs enough protein to keep blood sugar levels constant. If there are hardly any or too few proteins in the daily diet, the blood sugar level fluctuates significantly.
Fatigue
Fatigue is also a typical sign of protein deficiency. This is due to the fluctuating blood sugar level. The human being gets into «energy holes,» so to speak.
Sluggishness
It is increasing sluggishness or inactivity. If the body receives too little protein, it makes use of the supplies. This also includes the protein stores of the muscles. An acute protein deficiency causes the muscles to shrink. There is a feeling of permanent tiredness and laziness.
Disturbed
sleep balance We need serotonin so that our wake-sleep rhythm can be regulated. Serotonin is part of the sleep regulators. For the body to be able to produce this messenger substance, it needs amino acids. Amino acids are only supplied via proteins.
Bad immune system
Those who have too little protein get sick more often. Proteins play an essential role in a functioning and stable immune system. White blood cells are primarily made up of proteins. They are necessary for the formation of antibodies.
Weight gain
Those who eat too little protein suffer from hunger pangs. We tend to eat more fatty and sugary foods. This is also due to the sharply falling blood sugar level. Often, overweight people consume significantly too little protein or protein with a high proportion of saturated fatty acids.
What can be done about a protein deficiency?
To avoid a protein deficiency, you should consume 1.2 to 2 grams of protein per kilogram of body weight daily. It is essential to know that protein cannot be stored for long. Very different from fat. Accordingly, it needs a daily intake of protein. When you exercise, your protein requirement increases to at least 1.5 grams of protein per body weight. If you want to lose weight or tighten your skin, you should eat at least two grams of protein per kilogram of body weight.
egg yolk
Egg yolks contain around 8 grams of protein per piece. The body can use almost all of the protein. If you eat a whole egg, you consume approximately 15 grams of protein.
cheese
Cheese is an ideal source of protein. Especially hard cheeses like Parmesan. It provides around 36 grams of protein per 100 grams. Other cheeses such as Gouda around 25 grams. If you want to lose weight, you should also pay attention to the fat content. Parmesan has relatively low-fat content and high protein content.
The classic: low-fat quark
Lean quark is classic among protein suppliers. Many athletes eat the quark en masse. One hundred grams of quark provide around 13 grams of protein.
fish
Fish is also a high-quality source of protein, whether pollack, cod, tuna, or trout. Fish provides around 24 grams of protein per 100 grams.
flesh
Chicken contains around 24 grams of protein per 100 grams. In any case, you should ensure that the meat is of good quality, organic if possible.
Protein sources for vegans or vegetarians
Vegetarians can use cheese, eggs, or quark. But there are also numerous sources of protein for vegans. The protein from plant sources is of high quality. Vegetable sources of protein include, for example, types of grain such as oat flakes, quinoa, and whole-grain bread. The potato is also an essential source of protein. Two hundred fifty grams of potatoes contain around 5 grams of protein. Lentils are a sensible alternative to fish and meat. A stew made from lentils and potatoes is an ideal source of protein.
Is protein healthy?
Is animal or vegetable protein better, and is protein healthy? Ideally, the ratio of animal and vegetable protein in the diet is balanced. The quality of protein is called it's biological value. The biological value indicates how many grams of body protein can be obtained from 100 grams of dietary protein. This is due to the amino acid pattern of the food. Animal protein is similar to the human body. That is why animal protein is said to have a high biological value.
But be careful: animal protein contains a lot of saturated fat and high amounts of cholesterol. Those who do not exercise enough can quickly become overweight with a protein-rich and fatty diet. An alternative is high-quality, plant-based protein products such as legumes. These can be eaten as a spread on whole-grain bread, for example. Lentils, soybeans, and peas are also excellent sources of protein.
Anyone who consumes protein for weight loss should be careful not to consume more than 300 to 600 grams of meat per week.
Are you eating enough protein products?
Eating enough protein is not difficult. Those who rely on whole grain products and combine them with dairy products should not suffer from a deficiency. The human body can better absorb animal protein, but vegetable protein sources also have a high value, for example, legumes. For example, a balanced day could consist of a cup of yogurt in the morning with oatmeal, for lunch 250 grams of potatoes with 125 cod, and dinner four whole-grain pieces of bread with lentil spread and cheese. Anyone who suffers from numerous symptoms of a protein deficiency should increase their protein intake. It is best to have a doctor diagnose a fault first.
The best sources of protein
Herbal products
Tofu: 8 grams of protein / 100 grams, 53 percent biological value
Whole grain bread: 6.8 grams protein / 100 grams, 69 percent biological value
Green peas: 5.8 grams protein / 100 grams, 47 percent biological value
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