Protein - a necessary component of a healthy diet. Sometimes it can be difficult to get the right amount of protein. So you need to know about his food sources.

The benefits of foods rich in protein

Eating foods rich in protein, helps to lose weight and reduce the likelihood of heart disease.

For example, in one study, men and women who adhered to a diet with plenty of protein and low in fat, dropped in six months an average of 4 kg more than participants who consumed little fat and lots of carbohydrates.

One of the important advantages of protein - it is saturated for a longer time than carbohydrates, so you'll eat less.

Fish

It is recommended to use at least two servings of fish per week. The most useful types are considered to trout, salmon and herring.

Fish contains approximately the same amount of protein, and meat, as well as iron and vitamin B-12 is necessary for the maintenance of energy. In addition, it is not a good substitute for the most useful types of meat. For example, at the same size servings a salmon steak in four times less saturated fat than beef steak.

Eggs

In one medium egg contains only 70-85 kcal - and about 6, 5 g protein. Consequently, three eggs contain 19, 5 g protein. The average woman needs about 50 grams of protein a day, almost half of the daily value (a real need for protein depends on weight and activity level to determine personal performance, consult your doctor). Omelet or scrambled eggs three give you a feeling of satiety for hours.

Lean meat

If your favorite source of protein - red meat, choose lean cuts of the best not to eat fat. Baked steak or lean ground beef can cost slightly more than other meats, but a significant difference to health.

Diet to lower blood pressure recommends 175 grams of lean meat per day. This diet lowers blood pressure, risk of heart disease and stroke.

Nuts and legumes

Legumes - perfect food. They more protein than any other plant food, they contain complex carbohydrates and low in fat. In portions of lentils 18 grams of protein - it is comparable to the portion of steak.

Nuts - an excellent source of protein and "good" fats (mono and polyunsaturated). In addition, nuts permanently relieve you from feeling hungry Psychology and physiology of hunger - the two sides of the same coin . Studies show that nuts can help in reducing weight.

Poultry

Chicken and turkey - excellent sources of protein, while in them low in saturated fat, especially if you choose white meat. The portion of chicken contains 21 grams of protein. In addition, the chicken meat has B vitamins and zinc. Turkey also contains nutrients, which, according to some reports, help for depression Depression .

Low-fat dairy products

Dairy products are important for bone health, besides they contain protein which helps to maintain normal pressure.

Adults recommended two or three servings of dairy products per day. Skim milk, yogurt or other dairy products have not only provide a protein and vitamin Vitamins for everyone   D.