Experts always recommend adding protein-rich foods every day to maintain vibrant energy. Every organ in the body needs a constant supply of protein to maintain its function. So what foods are proteins in?
Scientific studies show that high-protein, low-calorie foods improve health in many ways, such as helping you lose weight, reduce belly fat, increase muscle mass, increase strength and endurance, decrease blood pressure, and fight diabetes. Here are the top 10 protein foods you should know.
Eggs are a high-protein, low-calorie food that is often considered a very effective weight loss food.
Many people worry that eating a lot of eggs, especially the yolk, will increase cholesterol – a risk factor for cardiovascular disease. However, there are currently no scientific studies that prove a link between eating a lot of eggs and heart disease. According to nutritionists, you can eat 3 eggs a week without any health problems.
Benefits of Egg
Eggs are a great source of calories: According to the United States Department of Agriculture (USDA), there are about 72 calories provided in one egg. The number of calories in each egg depends on its size. One egg can contain calories from 54 calories up to 90 calories. Because of its high-calorie nature, when we eat eggs, we often feel full for longer and therefore, it is considered a food to help control weight.
About half of the calories in an egg come from fat. A large egg has less than 5g of fat, which is concentrated in the egg yolk. About 1.6g is saturated fat.
Egg yolks also contain healthy omega-3 fatty acids. Omega-3 fatty acids help reduce inflammation in the body and may reduce the risk of chronic diseases like heart disease, cancer, and arthritis. Omega-3s have effects on the brain and have been shown to be important for cognition and memory.
The amount of omega-3s varies according to the particular diet of the hens when they lay those eggs. While choosing eggs, make sure you look for eggs labeled omega-3 or DHA. DHA is a type of omega-3.
Eggs have lots of cholesterol: You may have heard that egg yolks have a lot of cholesterol. One medium-sized egg contains 186 milligrams (mg) of cholesterol. There is often a common misconception that eggs are not healthy because of their cholesterol content. But not all cholesterol is bad.
Cholesterol plays a role in supporting a number of important functions in the body. Most people can eat one or two eggs a day without problems with cholesterol levels. If your cholesterol is high or you have diabetes, you can still eat eggs in moderate amounts (four to six times per week) with no problem. However, make sure you don’t regularly eat other foods that are high in saturated fat, trans fat, or cholesterol.
Eggs are rich in vitamins and minerals:
Eggs are an excellent source of B vitamins, especially vitamins B-2 (riboflavin) and B-12 (cobalamin). Vitamin B-12 is used by the body to make DNA, the genetic material in all of our cells. It also keeps our body’s nerves and blood cells healthy protects against heart disease and prevents a type of anemia called megaloblastic anemia. Only animal foods naturally contain vitamin B-12. If you’re a vegetarian who doesn’t eat meat, eggs are a good way to make sure you’re still getting B-12.
Eggs also contain a decent amount of vitamins A, D, and E, as well as folate, biotin, and choline. Most of the vitamins in an egg are found in the yolk. Choline is an important vitamin for the normal functioning of all cells in the body. It ensures the function of cell membranes, especially in the brain. It is essential and should be provided in higher amounts during pregnancy and lactation. One large egg has about 147 mg of choline.
Eggs provide a good source of selenium, calcium, iodine and phosphorus. The antioxidant selenium helps protect against free radical damage that is linked to aging, heart disease, and even some types of cancer.
Eggs contain many nutrients
Eggs have more nutrients, including vitamins, minerals, and amino acids than most other foods. An egg has a nutritional composition that includes:
- High-quality protein
- Vitamin B12
- High in antioxidants, which help keep cells healthy
Eggs are good for the heart
Overall, people who ate more eggs had a reduced risk of heart disease. Even people with diabetes or type 2 diabetes have healthy hearts after a diet high in eggs. In a recent Chinese study, people who ate about one egg a day had a 20 percent lower risk of heart disease than those who didn’t eat eggs. Eating eggs, especially those that are enriched with certain fatty acids (such as omega-3), seems to reduce triglyceride levels.
The antioxidants lutein and zeaxanthin help ward off eye diseases like cataracts and age-related macular degeneration. Green leafy vegetables like spinach and kale also have them. But eggs are a better source.
Eating a lot of eggs is good or bad?
Eggs are a cell, containing many nutrients needed by the body. However, in one egg contains up to 220mg of cholesterol and many saturated acids. Scientists have warned that each day our body should not absorb more than 300mg of cholesterol.
So how many eggs do we eat a week? Eat no more than 2 egg yolks per day and no more than 3 egg yolks per week. Particularly egg whites, you can eat freely, without restriction because egg whites are very good for muscle growth.
For people with high blood pressure, and coronary artery disease, it is best not to eat a lot of eggs, especially egg yolks. After eating eggs, it is best to eat vegetables and fruits that contain rich vitamin C content to increase the absorption of iron, protein, and calcium.
According to nutritionists, if you eat raw chicken eggs, the absorption and digestion rate is only 40%, in boiled eggs, it is 100%, fried eggs are up to 98.5%, old fried eggs are 81%, and omelets are 85. %, boiled eggs are 87.5%, so it is best to eat boiled eggs, not only ensuring nutrients such as protein, lipids, and minerals but vitamins are lost a little.
Therefore, many nutritionists have advised that when using poultry eggs to cook dishes, using fewer yolks and trying to increase the number of egg whites will be very healthy.
2. Fatty fish
The omega-3 fatty acid content of fatty fish is a useful source of protein. Protein helps build muscle and omega-3 fatty acids have anti-inflammatory effects on the body. This combination increases the metabolic rate of the body.
Consuming fatty fish like salmon and tuna will help you control inflammation and weight gain. Omega-3 acids also reduce the risk of heart attack and other cardiovascular diseases as well as promote brain function.
The benefit of Fatty fish
The fatty fish group is often rich in omega-3 fatty acids, vitamin A, and vitamin D, so consuming fatty fish often brings more health benefits than the white fish group, helping to improve cardiovascular disease and inflammatory markers in the body. body.
According to recommendations from the American Heart Association (AHA), we should consume at least 2 servings (about 198g) of fatty fish per week.
Types of fatty fish you should consume
Albacore tuna, also known as longfin tuna, usually lives in warm, temperate seas such as the Mediterranean or the Sea of Japan. Albacore tuna meat has a milky white color, and the meat on the belly of the fish is fatter than the meat on the sides of the body.
In particular, although the meat of Albacore tuna is less oily, it contains three times more omega 3 than other types of tuna.
Many pieces of evidence show that salmon is the fish that contains the most omega-3 in seafood today, and is especially good for the heart.
Farmed salmon is cheaper and easier to find than wild salmon. So this is a healthy food, easy to add to the daily meal menu.
Herring is a small fish that usually lives in large groups. However, this is also a fatty fish that contains a lot of good fats for the body, especially omega 3.
Atlantic herring, often soaked in oil or vinegar, is a Scandinavian specialty (a peninsula in the Nordic region) and is widely available throughout Europe.
In addition, you can also make many other delicious dishes from herring such as soaking herring fillets in wine or ice cream and serving them with boiled eggs, sour cream, and potatoes.
Similar to herring, anchovies are also a type of small fish that live in schools. Despite its small size, the amount of omega-3 contained in anchovies is not less than that of large fish.
Swordfish has white flesh, and chewy and mildly fragrant meat, so it is very suitable for making grilled dishes.
Although high in omega 3, because swordfish is a carnivorous fish, often eating smaller fish, they have a higher ability to absorb mercury and other toxic substances than other types of fish.
Sardines are fish that contain a lot of healthy fatty acids like omega 3 and are always at the top of healthy foods. In addition, sardines also have less mercury accumulated in the meat than large fish.
Sardines are soft and fragrant, can be used flexibly and are processed into many dishes such as pickling, salting, baking, pan-frying or canning.
Alaska pollock is the most commonly caught fish in the US. In particular, pollock is often caught wild, so it still retains high nutritional content.
Not only contains many fatty acids such as omega 3 and other vitamins and minerals, pollock is also low in mercury.
Alaska pollock meat is usually light white and tough, so this is also a suitable fish to replace dishes using shrimp, and crab.
In addition, if you cannot regularly eat fatty fish in your daily menu, you can supplement your body with omega-3 by using synthetic fish oil.
Supplementing about 226-1800 mg of fish oil per day has been shown to limit cardiovascular diseases such as heart attack or stroke.
3. Chicken breast
When it comes to the top 10 protein foods, you cannot miss out on chicken breast, chicken breast is a low-calorie protein-rich food. Moreover, the body usually needs more energy to digest chicken, so it will also burn more calories. This is beneficial for weight loss. That is also the reason why boiled/steamed/pan-fried chicken breast is always the thing that appears the most on many people’s weight loss menus.
Benefits of Chicken breast
Chicken breast helps strengthen muscles
Chicken breast contains a lot of protein, so this is considered a dish not to be missed on the muscle gain menu. The group of B vitamins and niacin in the chicken breast are especially good for people who are active regularly because they help the body function properly during physical training.
Chicken breast helps to lose weight
Chicken breast provides little energy but is rich in protein and nutrients. For people who are losing weight, eating chicken breast helps the body not to starve and stimulates the process of gaining muscle and burning fat effectively.
The protein in chicken breast makes you feel fuller for longer, so serve it with vegetables. A 2016 scientific study on obesity found that the protein in chicken breast helps support overall weight loss and lean muscle mass. Therefore, if you intend to lose weight or maintain your desired weight, chicken breast is the “savior” for you.
Prevent eye disease
The nutritional value of chicken breast is also shown in the prevention of eye diseases because the content of retinol, alpha and beta-carotene, and lycopene in the chicken breast is very good for eyesight and prevents cataracts in humans. old.
Chicken breast contains a lot of amino acid tryptophan, a substance that helps relax the body and reduce nervous tension
Good for the digestive system
Chicken breast is an easy food to digest and the vitamins it contains help strengthen the immune system.
Good for blood sugar
Vitamin B6 in chicken has the effect of enhancing enzymes and cell metabolism to protect blood vessels in the body.
The high protein content plus the phosphorus in the chicken are essential for bones and teeth. Reduces the possibility of osteoporosis and supports the related nervous system.
Reduce high blood pressure
The nutritional value of chicken breast is reflected in its high protein content, which contributes to the reduction of vascular pressure, so it helps to regulate blood pressure balance. It also contains a good amount of omega-3 fatty acid that helps prevent stroke. But if you are a person with low blood pressure, you should not eat chicken breast.
Eating red meat has been shown to increase the risk of cancer. Eating white meat like the chicken has been studied to reduce cancer risk, especially colon cancer.
Chicken Breast Nutrition Facts
Chicken Breast: 284 Calories
Chicken breast is one of the most popular choices due to its high protein and low-fat content, making it a great food for people trying to lose weight.
Once cooked, skinless, boneless chicken breast (172 grams) provides the following nutrients:
- Calories: 284
- Protein: 53.4 grams
- Carbs: 0 grams
- Fat: 6.2 grams
A 100-gram serving of chicken breast provides 165 calories, 31 grams of protein, and 3.6 grams of fat.
That means about 80% of the calories in chicken breast come from protein and only 20% come from fat. However, this is a rough calculation, ie without adding any other ingredients to your dish: eg sauces, cooking oils, or vegetables.
Beef is a good source of protein, iron, zinc, vitamins and minerals in the diet. Beef is usually prepared in many ways including roasting, ribs or steak.
There is about 36g of protein in 100g of beef. Therefore, beef can also be considered as the food that provides the most protein.
In addition, beef also contains a lot of iron, calcium, zinc, potassium, vitamins A, C, and B vitamins and other nutrients that help improve health or strengthen muscles.
Health benefits of eating beef
Beef provides a large amount of L – Carnitine
L-carnitine is an amino acid that occurs naturally in meat products. Every 113 grams of beef contains 56 – 162 grams of L-carnitine. The body synthesizes L-carnitine in the liver and the process is based on the amino acids L-lysine and L-methionine. A diet high in L-carnitine has the following health effects:
Cardiovascular: A meta-analysis of randomized trials found that L-carnitine improved patient outcomes. Specifically, it has an impact on hypertension, oxidative stress, nitric oxide, and inflammation. A more systematic review found that L-carnitine was associated with a 27% reduction in all-cause mortality in patients with heart failure.
Diabetes: High L-carnitine intake in type 2 diabetics improves fasting blood glucose levels and overall cholesterol levels
Beef provides Glutathione, a superlative antioxidant
Glutathione is known for its effects:
- Against aging
- Increased longevity
- Disease prevention
- Reduce the risk of chronic disease
- Improve immune system
Glutathione helps protect every cell in our body from cellular damage, which can lead to many chronic diseases. On the other hand, a deficiency in glutathione contributes to oxidative stress and inflammation.
Protein-rich beef helps improve muscle mass
Beef is packed with health-promoting amino acids and is one of the largest sources of protein in the human diet. 170 grams of beef contains 46 grams of protein. The more lean beef you eat, the higher the protein content.
Effects of protein in beef:
- Protein is the building block that our bodies use in repairing and building bones, skin, and cartilage.
- Enough protein will help us build and maintain lean muscle mass.
- Of all the macronutrients, protein is the most filling and discourages cravings.
Eating beef helps prevent anemia
Anemia is a common condition, characterized by a decrease in the number of red blood cells and a decrease in the blood’s ability to carry oxygen. Iron deficiency is one of the most common causes of anemia. The main symptoms include fatigue and weakness. Beef is a rich source of iron, mainly in the form of heme iron, your body absorbs heme iron much more efficiently than non-heme iron. Some studies show that meat can increase the absorption of non-heme iron even at meals containing phytic acid, an iron absorption inhibitor.
Beef contains carnosine, a strong amino acid
Carnosine (beta-alanyl-L-histidine) is an amino acid found throughout the body and has several important roles in human health. Carnosine has anti-glycosylation properties or more precisely carnosine reduces the harmful effects of a process called ‘glycation’ involving advanced glycation end products (AGES).
Glycation is central to the aging process and gradually damages the body, potentially leading to atherosclerosis and other chronic diseases.
In addition, carnosine helps strengthen the immune system and reduce inflammation. Amino acids are also believed to help prevent lipid peroxidation in our cells.
Beef is rich in vitamins
Beef also contains a small amount of vitamin E and vitamin K. When it comes to vitamins in beef, it must be mentioned that it contains a large amount of vitamin B12. Vitamin B12 (cobalamin) is a remarkable essential nutrient that has many benefits in improving skin, positive mood, better sleep and nerve regeneration. Not enough vitamin B12 in the body can increase the risk of depression and mental problems.
Beef contains high levels of creatinine
In fact, beef typically contains 350mg of protein per 100g. The health benefits of creatine include:
- Improve exercise performance
- Creatine supports muscle growth and development
- Provides muscles with greater energy and improved endurance
- Increase muscle size
It is also important to note that our liver can produce about 2g of creatine per day. The precursors of creatine include arginine, glycine, and methionine. In other words, eating beef will give you some protein in your diet and also help your body produce it.
Who should not eat beef?
In fact, beef is a food with a high nutritional content. However, when we have some diseases, we need to be careful in using this food.
People with dermatological diseases
For some people with skin diseases, eating beef into the body will produce adverse reactions. Because beef is hot, people with dermatology will feel hot and itchy after eating. Especially, when you have chickenpox, beef is on the list of foods to avoid when treating the disease.
People who have just had an appendectomy
When you have just had surgery to remove your appendix, your digestive system is in a weak stage at this time. During this period, patients are often encouraged to choose soft, liquid, easy-to-digest foods such as thin porridge, porridge, and thin soup. While beef is a slow-digesting food, so after surgery you should be cautious when using this food.
People with arthritis
When you eat beef, in the process of digestion, the body will produce a lot of acids and acids need the mineral calcium to neutralize. If the body is not supplemented with the necessary amount of calcium, it will automatically withdraw calcium from the bone system to fulfill the task. And for people with arthritis, it can seriously affect the health of the bone system.
People with kidney stones
Beef is rich in protein, which leads to increased oxalate levels in the urine and the formation of stones. Therefore, people who are in the process of being treated for the disease should limit eating beef.
People with high blood pressure, diabetes, blood fat
People with blood fat, high blood pressure need to be careful when using beef regularly. This is because beef contains a high protein content and a high amount of saturated fat, which can have an adverse effect on the treatment of the disease.
If you are looking for low calorie protein rich foods, shrimp is definitely a perfect choice.
For every 100g of this food, there will be 21g of protein, and shrimp also contain other valuable nutrients such as selenium, vitamin B12 and omega-3 to help regenerate energy and keep the body healthy.
Health benefits of Shrimp
Shrimp is a favorite food for many people, this animal offers the following benefits:
Shrimp has a lot of cholesterol
In 85 grams of shrimp contains 166 mg cholesterol. This is almost 85% higher than the cholesterol found in other seafood such as tuna. There are many opinions that shrimp is a food containing high cholesterol, increasing the risk of cardiovascular disease and should be consumed sparingly.
However, research shows this is not true for most people, as only a quarter of the population is sensitive to dietary cholesterol. For the rest, dietary cholesterol has only a small impact on blood cholesterol levels.
This is because most of the cholesterol in the blood is produced by the liver, and when you eat foods high in cholesterol, the liver produces less of it.
What’s more, shrimp contains a number of important nutrients that can promote health such as: omega-3 fatty acids and the antioxidant astaxanthin.
One study found that adults who ate 300 grams of shrimp per day increased their “good” HDL cholesterol levels by 12% and reduced triglycerides by 13%. Both substances are important factors in reducing the risk of heart disease.
Another study found that 356 women who consumed shellfish including shrimp had significantly lower triglycerides and blood pressure than those who didn’t eat shellfish.
Shrimp contains antioxidants
The main type of antioxidant in shrimp is a carotenoid called astaxanthin. Astaxanthin is a component of algae – this is what shrimp feed on. Therefore, shrimp contains a certain amount of astaxanthin. When you eat foods that contain astaxanthin, it helps your body prevent inflammation by preventing free radicals from attacking.
Many studies have found that astaxanthin can help strengthen the arteries and reduce the risk of heart attack. At the same time, this substance helps increase levels of “good” HDL cholesterol, which improves heart health.
In addition, astaxanthin is also beneficial for brain health. Its anti-inflammatory properties can prevent damage to brain cells. This is a common cause of dementia and neurodegenerative diseases such as Alzheimer’s disease.
Support you in the weight loss process
Shrimp is high in protein, vitamin D and contains few calories, very effective for people who are looking to lose weight. Each 85.05g shrimp provides only about 102 calories. Since shrimp are low in calories, you can burn off the calories in shrimp relatively easily through daily exercise.
High zinc levels are also very beneficial as it increases leptin levels in the body. Leptin is a hormone that is very important in regulating fat intake, appetite, and overall energy use by the body.
It also contains high levels of iodine that helps control your body’s energy when you’re in resting mode.
Prevents retinal degeneration in old age
Scientists say shrimp contains a compound heparin, which is very effective in treating age-related macular degeneration.
An astaxanthin compound found in shrimp also reduces eye strain, especially for people who often work continuously on the computer.
Good for bones
As you know, calcium is an essential nutrient for strong bones and teeth.
According to the nutritionists of the American Heart Institute (AHA), shrimp meat is high in protein, in addition to being rich in calcium, fatty acids and many other minerals. Every 100g of shrimp will contain 2,000mg of calcium.
There are still many people who believe that the shrimp shell is the part that contains a lot of calcium. But shrimp shells are hard but almost do not contain calcium. Shrimp shells are hard because of the main ingredient chitin (chitin) – a polymer that forms the shell in most crustaceans.
Improve brain health
Shrimp is a rich source of iron and this mineral is essential in the process of binding to oxygen in hemoglobin (Hemoglobin is a protein molecule found in red blood cells that carries oxygen and gives red blood cells its red color. will most accurately represent anemia, especially in chronic anemia).
Iron supplementation in the body leads to a corresponding increase in the amount of oxygen reaching all the organs of the body including the brain. This helps to improve understanding, memory and concentration when studying and working.
In addition, studies show that astaxanthin found in shrimp can help improve memory performance and reduce the risk of encephalitis. Besides, shrimp is also essential for the baby’s brain development while in the womb and at birth.
Good for cardiovascular
Fermented shrimp containing a fibrinolytic inhibitor can be used for thrombolytic therapy.
Thrombolytic therapy is the body’s way of dissolving blood clots in the blood vessels.
In addition, shrimp is a rich source of omega-3 fatty acids, which help lower blood cholesterol, thereby reducing the risk of heart attacks and strokes.
Is it good to eat a lot of shrimp?
Many people have the habit of eating a lot of shrimp because they think this is a food containing high nutritional content and is also good for health.
In fact, the nutrients in shrimp such as protein, phosphorus, fatty acids, calcium and minerals, etc., if absorbed too much, it will cause digestive disorders, indigestion, bloating, even lead to diarrhea.
According to research, adults should only eat a maximum of 100g of shrimp per day and children under 4 years old should only eat a limit of 20g-50g of shrimp meat depending on age.
How to choose high quality shrimp
In order to be able to process quality and nutritious dishes from shrimp, you should choose fresh shrimp that are not smelly, damaged, etc. When buying raw shrimp, make sure the shrimp is firm. . The peel should be translucent and bluish-gray, pinkish or pale pink. Darkened edges or dark spots on the shell can be a sign of poor quality shrimp.
Moreover, it is important that you buy shrimp from a reputable supplier with many years of experience in the field of providing fresh seafood.
How to properly cook shrimp
Shrimp is a versatile food that you can cook in many ways. Healthy methods of cooking shrimp such as steaming, grilling, sautéing, etc. Usually, you need to buy frozen shrimp at the store. According to experts, you can buy thawed shrimp if you plan to process it right away. As long as you don’t freeze them again, the quality of the food will go down.
When prepping, soak shrimp in cold water before cleaning or in brine. To separate the shell, pull the leg and use your thumb to separate the shell from the body.
Next, to remove the tail, you should remove the black digestive tube that runs along the back of the shrimp. Simply use a paring knife to separate the meat in a line and remove it.
Nuts are great options to help you get in shape. In 100g of seeds will contain 33g of protein. The group of seeds and beans rich in protein can be mentioned as pumpkin seeds, sunflower seeds, cashews, walnuts, peas, green beans, lentils, black beans, almonds.
Most of the above beans and seeds are rich in nutrients, containing a lot of vitamins A, E, C, K are vitamins that are beneficial for the skin as well as help to brighten the eyes, enhance the clarity of the brain.
Heath benefits of Nuts
Provide healthy energy
Nuts are high in fat but low in carbs, and especially the fats in nuts are healthy, healthy fats. In addition, nuts are also rich in protein – a plant-based protein source favored by weight loss followers and vegetarians. Not to mention, nuts also possess outstanding amounts of vitamins and minerals.
Reduce the risk of disease thanks to its antioxidant capacity
Nuts possess a large amount of antioxidants by neutralizing free radicals – molecules that cause cell damage and increase the risk of disease. This helps the body to suffer less diseases than people who do not use nuts, especially cholesterol-related diseases such as heart disease, blood pressure, and stroke.
Help lose weight
Large studies from the Mediterranean diet found that people who used nuts in their daily diet lost an average of 5cm in waist circumference compared to people using olive oil. Among them, almonds and pistachios are the 2 leading nuts in terms of 3 times the ability to lose weight and significantly reduce waist size.
Reduce the risk of obesity, cardiovascular disease, diabetes
Nuts work to help lower cholesterol and triglycerides LDL and bad fats. Therefore, when eating nuts will help the body reduce the risk of obesity, cardiovascular diseases and diabetes. Including almonds, hazelnuts, pistachios (pistachios), walnuts, peanuts, pine nuts, maca…
Improve gut health
Possessing an abundant amount of fiber, nuts function as prebiotics or food for healthy gut bacteria, thereby significantly improving gut health, supporting weight loss as well as reducing the risk of obesity obesity, diabetes.
Healthy nuts you should eat often
Each type of nut has its own nutritional value, bringing its own benefits. Experts also suggest that you should eat a variety of nuts. However, if selected, please favor the following names:
Flaxseed contains natural hormones called phytoestrogens that have anti-cancer effects (breast cancer and prostate cancer). Besides the rich fiber content in cold seeds is also good for the stomach, preventing inflammation, the omega-3 content in flaxseeds is also good for the cardiovascular system.
Pumpkin seeds contain a large amount of arginine, which dilates blood vessels, improves blood volume, and prevents hypertension.
Almonds stabilize blood lipids and reduce cardiovascular risk in people with diabetes. This is a protein-rich nut, which creates a good feeling of fullness to prevent you from overeating.
Sunflower contains a lot of protein, sulfur is good for tissues and muscles. Not to mention they are also rich in antioxidants, antibacterial and anti-inflammatory properties. Sunflower seeds are used to prevent infections of the bronchi and lungs.
Cashews are rich in iron that helps prevent anemia. Cashew nuts are also very good for people with diabetes, helping to dispel fatigue, fight inflammation, and strengthen the immune system.
Chia seeds are rich in omega-3, 6 good for the heart, especially chia seeds are extremely good for women, especially for weight loss.
Milk is a protein rich food. Milk has high nutritional value and is a high protein food. About 28.5g of milk will contain 1g of protein. In addition to providing vitamins and minerals, milk also adds energy to and helps repair body tissues.
Each of us should drink at least one glass of milk every day. Or you can replace plain milk with more delicious products such as cheese, ice cream, yogurt and other dairy products
Health benefits of milk
Help strengthen bones
All stages of human development from childhood to adulthood, old age need to be supplemented with calcium to grow taller and maintain strong bones. Therefore, calcium supplementation must be done regularly and regularly every day.
Fresh milk is one of the foods containing the highest calcium content: Each 100ml of Vinamilk 100% fresh milk contains up to 120mg of Calcium. Therefore, just maintain the habit of drinking 3 glasses of fresh milk a day, our body has been provided with the necessary amount of calcium. In addition, vitamin D3 is added in 100% Vinamilk Fresh Milk according to the European EFSA’s recommendation to help the body easily absorb and metabolize Calcium to the maximum.
Easy and convenient power supply
Fresh milk is an easy-to-use daily nutrient source that effectively provides energy, fat and protein. Fresh milk is an effective food source when you need to replenish energy for your body in the afternoon/afternoon or stressful working times. A glass of delicious, pure milk not only gives you a delicious feeling when enjoying it, but also instantly replenishes energy so that the body is ready to do well every day.
Immune support, increase resistance
Raw milk is also a rich source of natural vitamins. When drinking fresh milk, the body is supplemented with essential vitamins found in milk such as vitamin A, vitamin D, vitamin B and trace elements such as magnesium, phosphorus, and selenium. As a result, the body will increase resistance, a healthy immune system, develop the nervous system and maintain metabolism. Effective weight loss support.
Improve skin beauty
Raw milk has long been used as a beauty treatment in different cultures because it contains a lot of vitamins and nutrients that are good for a healthy skin. In addition to drinking milk every day to maintain beauty and shape, women can also use milk to wash their faces and apply masks about twice a week.
Milk is also great at enhancing muscle growth. This is due to the proteins found in milk. A lot of athletes drink milk after a workout, because it provides the body with the nutrients it needs to restore expended energy. In addition, milk also helps prevent muscle soreness and replenish fluids lost during physical activity.
Nutritional composition of milk
Milk contains nutrients that are beneficial to health. Milk contains several types of complete proteins, which means it contains all the amino acids needed for good health. Milk also contains other vitamins and minerals that other foods provide in limited amounts.
One cup of fortified whole milk:
- Calories: 149
- Protein: 7.69 grams
- Carbohydrates: 11.7 grams
- Fat: 7.93 grams
- Calcium: 276 milligrams
- Vitamin D: 3.7 international units (IU)
- Vitamin B-12: 1.1 mcg
- Vitamin A: 112 IU
- Magnesium: 24.4 mg
- Potassium: 322 mg
- Folate: 12.2 IU
- Phosphorus: 205 mg
Most dairy manufacturers add vitamin ingredients including vitamins A and D. A person can tell if milk is fortified by reading each product’s ingredient label. The label will list added vitamins, such as vitamin A palmitate and vitamin D-3, as ingredients.
Milk is a nutrient-rich drink that provides many nutrients that other beverages such as sports drinks, soft drinks, etc.
Dairy foods are natural sources of 10 essential nutrients including calcium, potassium, phosphorus, magnesium, carbohydrates, protein, vitamin A, riboflavin, vitamin B12 and zinc.
These nutrients are important for healthy blood and immune system, vision, muscle and nerve function, healthy skin, energy, and growth and repair in all parts of the body.
Proper time for drinking milk
Breakfast is a meal that plays a very important role, providing 30% of the energy needed by the human body in a day. If you eat a good breakfast, all functions of the human body are quickly activated, you will be full of energy and full of energy in the morning.
But as people’s pace of life increases, the time for breakfast is noticeably shortened. To make breakfast more quality without spending too much time, a cup of milk after a meal is the first choice for you.
Milk is a liquid food that you should drink 1-2 hours before meals. The stomach can break down proteins into amino acids and then absorb them. This process helps to digest food most efficiently.
Therefore, you should drink milk in the morning to increase energy for the body. Do not drink milk on an empty stomach during the day.
During exercise, the human body expends a lot. If you can drink some milk after exercising properly, you can promptly replenish the water and nutrients you just consumed. Milk has been shown to be a more effective rehydration aid than traditional sports drinks.
At the same time, certain ingredients in milk can strengthen muscles and strong bones. A study from McMaster University (Canada) has proven this, drinking milk after exercise supports muscle mass gain and helps reduce fat effectively.
Taking care of good muscle strength helps us to live longer, improves heart health, increases blood flow to muscles throughout the body, and stabilizes blood pressure.
Drink milk 2 hours before going to bed
Drinking milk before going to bed can improve sleep quality. Certain compounds in milk such as tryptophan and melatonin can help users fall asleep more easily. The amino acid Tryptophan can be found in many foods that contain protein.
Serotonin compounds in milk help improve mood, enhance relaxation and release sleep hormones. As such, the body is adjusted to the circadian rhythm and prepares to enter a sleep cycle when needed.
To avoid the risk of digestive disorders and affect metabolism, causing weight gain, you should drink milk at least 2 hours before sleeping.
Among the vegetables and fruits that contain a lot of fiber and vitamins useful for the body, broccoli (also known as broccoli) ranks first in the group of foods rich in plant protein.
The protein content in 100g of broccoli is 3.2g, much higher than most vegetables.
Moreover, there are many delicious and nutritious dishes made from this type of broccoli such as boiled, steamed, fried, fried or braised with meat and fish depending on your preference.
Broccoli is divided into three main categories: broccoli, broccoli, and purple cauliflower. It is a rich source of nutrients such as vitamins, minerals, fiber and antioxidants. Here are 14 benefits of broccoli.
Health benefits of Broccoli
Contains many vitamins, minerals and biological compounds
One of the biggest benefits of broccoli is its high content of essential nutrients. The amount of vitamins, minerals, fiber and some biological compounds found in broccoli is very good for health. Broccoli contains a lot of vitamin C, vitamin A, vitamin K, vitamin B9 (Folate) and some minerals like Potassium, Phosphorus and Selenium.
Broccoli can be eaten raw or cooked, both of which have health benefits but have different nutritional profiles. Different cooking methods such as boiling, sautéing or steaming can change their nutritional composition, especially vitamin C, protein and sugar. Steaming is the best way to preserve nutrients.
However, steaming or eating fresh provides a good amount of vitamin C for the body. About 78g of cooked broccoli will provide 84% of the minimum energy requirement for the body.
Contains antioxidants that protect health
The antioxidants present in broccoli provide many health benefits. Antioxidants help protect cells from damage caused by free radicals, help reduce inflammation and protect against a number of diseases.
Broccoli contains a lot of glucoraphanin, which is a compound that is converted to sulforaphane in the digestive system and has antioxidant effects. Test-tube and animal studies show that sulforaphane lowers blood sugar, lowers cholesterol, and reduces oxidative stress and chronic diseases. However, these studies need more time to prove beneficial in humans.
Lutein and zeaxanthin are also antioxidant compounds found in broccoli. They work to protect eye cells from oxidative damage.
Contains biological compounds that help reduce inflammation in the body
Biological compounds found in broccoli have been shown to reduce inflammation in body tissues. Animal studies show that broccoli contains Kaempferol (a flavonoid) that has effective anti-inflammatory effects.
One study in tobacco users found that people who included broccoli in their diets reduced inflammation. These results suggest that broccoli’s anti-inflammatory effects are desirable, but further research is needed to prove its effects.
Broccoli has anti-cancer effects
In addition to its anti-inflammatory and antioxidant effects, certain compounds in broccoli may help reduce chronic damage to certain tissues in the body. Broccoli has been shown to reduce the risk of cancer in several organs such as breast, prostate, stomach, kidney, and bladder cancers.
Although these studies are small, they are encouraging. More robust studies are needed to demonstrate the role of compounds in broccoli in the treatment or prevention of cancer.
Increases blood sugar control
Using broccoli may help better control blood sugar in people with diabetes. The mechanism of the compounds is still unclear but appears to be related to the antioxidants found in broccoli.
Insulin resistance was significantly improved in patients with type 2 diabetes who consumed broccoli. Animal studies have shown that blood glucose levels and pancreatic cell damage in rats are significantly reduced when fed broccoli extracts. The source of fiber from broccoli also helps lower blood sugar and control diabetes.
Broccoli can help improve heart health
Some studies show that broccoli may improve cardiovascular function. High cholesterol and triglyceride levels are risk factors for the onset of cardiovascular disease. The use of broccoli with meals has not only been shown to significantly reduce triglyceride and LDL cholesterol levels, but also increase levels of beneficial HDL cholesterol. This eliminates the risk of cardiovascular disease as well as atherosclerosis.
Some of the antioxidants in broccoli have been studied to help reduce the risk of heart attack. Studies in rats that were artificially stopped, and then fed broccoli, reduced damage and oxidative stress in heart tissue.
Broccoli enhances digestive function and relieves constipation
Broccoli is rich in fiber and antioxidants that are beneficial for the digestive system. Beneficial bacteria are an important component of the digestive function of the gut. The high use of fiber and antioxidants in broccoli helps to protect the beneficial bacteria barrier and stabilize the function of the digestive system.
The amount of fiber in broccoli helps soften stools, ease bowel movements and prevent constipation.
Improve dementia and enhance brain function
The nutrients and biological compounds in broccoli have been shown to slow the aging process of the brain, improve memory, and support brain and nerve tissue function.
A study of 960 older adults who used broccoli daily helped improve memory and reduce aging of the nervous system. Another study in animals treated with broccoli extract Kaempferol reduced the rate of brain damage and reduced nerve tissue inflammation after artificial stroke.
Sulforaphane is a potent biologically active compound that enhances oxygenation and brain function.
Strengthens the immune system through the effects of vitamin C
The human immune system is quite complex and needs to provide many essential nutrients to improve the effectiveness of the immune system.
Vitamin C is essential for this process and broccoli contains extremely high levels of vitamin C. Research has proven that vitamin C plays a role in the prevention and treatment of many different diseases, providing 100-200mg of vitamin C helps prevent some infections.
Nutritional composition of broccoli
Broccoli is a green vegetable shaped like a miniature tree. It belongs to the plant species known as Brassica oleracea, in the same family as kale and cauliflower and in the same cruciferous family.
The broccoli family is actually divided into 3 types:
Broccoli (Calabrese Broccoli)
Purple Cauliflower (also known as Broccoli)
Broccoli is a very nutritious vegetable that is full of vitamins, minerals, fiber and antioxidants. The nutritional composition of broccoli is 90% water, 7% carbohydrates, 3% protein and almost no fat.
In 91 grams of fresh broccoli contains:
- Calories: 31
- Water: 89%
- Protein: 2.5 grams
- Carbohydrates: 6 grams
- Sugar: 1.5 grams
- Fiber: 2.4 grams
- Fat: 0.4 grams
- Vitamin C: 135% of the RDI
- Vitamin A: 11% of the RDI
- Vitamin K: 116% of the RDI
- Vitamin B9 (Folate): 14% RDI
- Potassium: 8% RDI
- Phosphorus: 6% RDI
- Selenium: 3% RDI
9. Banana is one of the top 10 protein foods
This tropical fruit is not only great for digestion, but also contains a lot of protein that makes it an essential part of the daily menu.
For every 100g of bananas, there will be 4g of protein. You can use bananas after each meal or combine with milk or fruit salads.
Bananas are delicious and extremely healthy. They contain several essential nutrients and are very beneficial for digestion, heart and weight loss. In addition to having many benefits, bananas are also an extremely convenient snack.
Health benefits of Banana
Good for digestion
Fiber is essential for health, especially for improving the digestive system. Typically, a medium-sized banana has about 3 grams of fiber. Thus, the benefit of eating a lot of bananas is to help provide fiber to the body.
Bananas contain two main types of fiber:
- Pectin: This type of fiber decreases as bananas ripen.
- Resistant starch: Found in unripe bananas
Resistant starch escapes digestion and travels to the large intestine. Here, it becomes food for the beneficial bacteria in the gut. Additionally, some research suggests that pectin may help protect against colon cancer.
Eating bananas can help you lose weight
There are no direct studies that confirm that eating a lot of bananas is effective for weight loss. However, bananas have a number of attributes that make them a good food for weight loss. Bananas are relatively low in calories. An average banana has just over 100 calories – but it’s also packed with nutrients and fills you up quickly.
Eating more bananas means eating more fiber, which helps in weight loss. In addition, green bananas contain many resistant starch. So if you eat a lot of bananas, you will feel fuller and reduce your appetite.
Strengthen heart health
Potassium is an essential mineral for heart health – especially blood pressure control. Although very important, very few people get enough potassium in their diets.
The benefit of eating bananas is that they provide an excellent source of potassium for the body. One medium banana (118 grams) contains 9% of the RDI. Eating a lot of bananas means a diet rich in potassium – which can help lower blood pressure. The risk of heart disease for people with high potassium intake was up to 27% lower. Furthermore, bananas contain a certain amount of magnesium, which is also important for heart health.
Improve insulin sensitivity
Insulin resistance is a risk factor for serious diseases, including type 2 diabetes. Some studies show that consuming 15 to 30 grams of resistant starch per day can make increased insulin sensitivity by 33% – 50% within four weeks. Green bananas are an excellent source of resistant starch. Therefore, they may help increase insulin sensitivity.
However, the reasons for these effects are not well understood and not all studies agree.
Improve kidney health
Potassium is essential for blood pressure control and healthy kidney function. As a good source of dietary potassium, eating bananas is especially beneficial for healthy kidneys. A 13-year study in women determined that those who ate bananas 2-3 times a week were 33% less likely to develop kidney disease.
Other studies have also shown that people who eat a lot of bananas 4-6 times a week have an almost 50% lower risk of kidney disease than those who don’t eat this fruit.
Nutritional composition of banana
Bananas are known to be one of the most popular fruits in the world. Native to Southeast Asia, they are now grown in many parts of the world. Bananas vary in color, size and shape. Fiber and antioxidants are two special nutrients found in bananas. One medium banana (about 118 grams) contains:
- Potassium: 9% of the Reference Daily Intake (RDI)
- Vitamin B6: 33% of the RDI
- Vitamin C: 11% of the RDI
- Magnesium: 8% RDI
- Bronze: 10% RDI
- Manganese: 14% RDI
- Starch: 24 grams
- Fiber: 3.1 grams
- Protein: 1.3 grams
- Fat: 0.4 grams
Each banana has only about 105 calories and consists almost exclusively of water and starch. Bananas have very little protein and almost no fat. In green, unripe bananas there is mainly starch, but as the banana ripens, the starch turns into sugars (glucose, fructose and sucrose).
Every 100g of sweet potato will contain 5.4g of protein. The high amount of fiber, protein, vitamin A and complex carbohydrates in sweet potatoes is the reason why this food is always added to the menu of those who want to lose weight and keep fit.
However, to make the most of the nutritional value of sweet potatoes, you should only eat them steamed, boiled, or baked whole, not sliced, fried, or soaked in sugar.
Healthy benefits of Sweet potato
Prevent vitamin A deficiency
What is the effect of sweet potato? Because of the high amount of beta carotene, sweet potatoes are an excellent source of vitamin A for the body. After eating sweet potatoes, beta carotene contained in potatoes will be converted into vitamin A by the liver, each beta carotene molecule produces two molecules of vitamin A.
Our body needs vitamin A to be able to fight various infections and increase its ability to fight infections later on.
Sweet potatoes are high in magnesium, an important mineral for the body to function properly. In addition, magnesium also has a great use of helping to reduce anxiety and stress.
Magnesium deficiency is strongly associated with a higher risk of stress, depression and anxiety. Therefore, eating sweet potatoes can help replenish magnesium levels, supporting the treatment of depression and anxiety-related behaviors.
What are the benefits of eating sweet potatoes? The consumption of sweet potatoes helps to minimize the occurrence of insulin resistance.
This steady release helps control one’s blood sugar levels. Therefore, the benefit of sweet potatoes is that it can help regulate blood sugar levels in patients with diabetes mellitus (diabetes).
In addition, this root contains magnesium and high fiber content which is important in the management and prevention of diabetes.
Sweet potatoes to help manage weight
One of the well-known benefits of sweet potatoes is to aid in weight loss. Let’s learn about this wonderful effect of sweet potatoes.
Sweet potatoes contain fermentable and soluble fiber. Thus, eating sweet potatoes provides the body with a natural self-maintenance and weight-regulating mechanism. Fibers such as pectin are not only effective in reducing feed intake. This type of fiber also increases the activity of hormones in the body. Therefore, the consumption of sweet potatoes will lead to a higher amount of fiber, which helps in effective weight loss.
Promotes anti-inflammatory activity
What are the benefits of eating sweet potatoes? The effects of sweet potatoes don’t just stop at the good vitamin content that has excellent anti-inflammatory properties. Sweet potatoes also have a high concentration of choline.
Choline is an amazing nutrient. One of the best benefits of choline is that it reduces the body’s inflammatory response which leads to less inflammation.
In addition, the anti-inflammatory effects of sweet potatoes also come from their rich anthocyanin content. The active ingredient is extremely important for preventing and reducing inflammation in colon cancer cells. Anthocyanins also help reduce cell proliferation in some cancer cells.
Sweet potato helps to enhance memory
One effect of sweet potatoes that few people know is improving memory. Sweet potatoes contain anthocyanins, a substance with strong antioxidant properties. Therefore, the use of sweet potatoes can help you enhance memory effectively.
Animal studies have found that anthocyanins in purple sweet potatoes may protect the brain. This active ingredient helps to reduce inflammation and prevent the harmful effects of free radicals.
Supplementing with anthocyanin-rich sweet potato extract has also been shown to improve learning and memory.
Although more studies are needed to examine these effects in humans. But overall, a diet rich in fruits, vegetables, and antioxidants was associated with a 13% lower risk of mental decline and dementia.
Help prevent and treat cancer
Is it good to eat sweet potatoes? Purple sweet potatoes are especially effective in fighting cancer. The components present in purple sweet potatoes can inhibit the growth of specific cancers such as stomach cancer, breast cancer and colon cancer. The high anthocyanin concentration in purple sweet potato is the reason why this tuber is useful in anticancer activity in breast cancer and stomach cancer.
Sweet potato extract can kill prostate cancer cells. These active ingredients also make sure that the cancer doesn’t spread or grow to any other part of the prostate gland.
Sweet potatoes to help protect ulcers
The benefit of eating sweet potatoes is to reduce stomach ulcers. Sores appear when inflamed tissue sloughs off and can be painful. Sweet potato extract is good for protecting gastrointestinal tissues from ulcers caused by taking aspirin. Therefore, sweet potatoes can be used in the management and treatment of peptic ulcers.
Reducing the risk of cardiovascular diseases
When oxidation takes place in the body, complications such as atherosclerosis can occur, leading to the development of many cardiovascular diseases.
Sweet potato extracts contain high levels of polyphenols, which will prevent oxidation, helping to reduce the risk of developing cardiovascular diseases. This root vegetable also contains soluble fiber that is strongly linked to a reduced risk of cardiovascular diseases. Therefore, anthocyanins, fiber, polyphenols in sweet potatoes are very useful in fighting cardiovascular diseases.
Nutritional composition of sweet potato
The effects of sweet potatoes are highly dependent on its nutritional value. In 100g of sweet potato tubers, there is a significant amount of nutrients, minerals and many vitamins as follows:
- Calcium: 38mg
- Fiber: 3.3g
- Energy: 90kcal
- Fat: 0.15g
- Folate (Vitamin B9): 6 μg
- Iron: 0.69mg
- Magnesium: 27mg
- Manganese: 0.5mg
- Niancin (Vitamin B3): 1.5mg
- Phosphorus: 54mg
- Potassium: 475mg
- Protein: 2g
- Riboflavin (Vitamin B2): 0.11mg
- Sodium: 36mg
- Zinc: 0.32mg
- Starch: 7.05g
- Sugar: 6.5g
- Thiamine (Vitamin B1): 0.11mg
- Vitamin A: 961 μg
- Vitamin B6: 0.29mg
- Vitamin C: 19.6mg
- Vitamin E: 0.71mg
Mistakes to avoid regarding eating sweet potato
Eat sweet potatoes when hungry
Sweet potatoes easily make you feel full, but did you know, when sweet potatoes are consumed, it will increase the secretion of gastric juice in the digestive system. Because of this, when you eat potatoes when you are hungry, you will have heartburn, heartburn, bloating, discomfort, and even if you eat a lot, you will still feel hungry.
Eating sweet potatoes too much
Sweet potatoes are rich in fiber, which is quite good for the digestive system, rich in nutrients such as Beta-carotene, Vitamins A, C, D and is a very good food for dieters.
However, if eating sweet potatoes too often, eating instead of rice will lead to protein deficiency because sweet potatoes have too much fiber. The amount of fiber consumed too much during the day will affect the absorption of minerals, causing the body to lack nutrients.
Eat sweet potato skins
Many people believe that the nutrients in sweet potatoes are abundant, including in the skin of the potato, so they do not hesitate to eat this skin.
In fact, sweet potato skin is not really good for the digestive system. Especially if the skin of sweet potatoes is lumpy, with black spots or stinging bees if you eat this peel, you may be poisoned.
To be safe, you should peel or peel off the skin when eating sweet potatoes.
Eat sweet potatoes in the evening
Sweet potatoes increase the secretion of digestive juices, making you full and belching. So eating sweet potatoes in the evening will surely make you feel uncomfortable.
Especially in the evening, the body’s metabolism decreases, the amount of starch and alkali in sweet potatoes cannot be fully digested during this time. If yes, you should only eat sweet potatoes before 8pm at the latest.
Do not eat sweet potatoes with black spots
Poorly preserved sweet potatoes will be very susceptible to lice, black spots appear, many people do not throw away but cut off the hawthorn and black spots to boil and then eat again. However, the appearance of these marks means that the potato has been infected with contaminated black streak bacteria, which is toxic to the liver. This toxin will not be destroyed whether you boil potatoes in boiling water or bake potatoes with hot coals. So, when you have these symptoms, throw it away, don’t regret it, peel it and eat it again.
Do not eat raw sweet potatoes
Because if not destroyed by heat, the starch cell membrane of sweet potatoes will be very difficult to digest in the body. At the same time, when boiling potatoes, the enzymes in potatoes will be decomposed, so after eating, there will be no bloating, belching, belching, nausea.
Protein foods are diverse, but not all are suitable and good for health, especially when you are treating chronic diseases such as kidney failure, gout, protein allergy…
Therefore, besides exercising in moderation and properly, choosing protein-rich foods combined with other essential nutrients is the key to a healthy body, a healthy mind and ideal body shape.
Top News hope this article can help you learn more about the top 10 protein foods and wishes your health is always good!