The 5 best and highest quality protein sources

Protein is a key macronutrient for the formation and repair of muscle tissue. However, we need to be careful about the correct intake and quality of the sources from which we take protein. In this article, we will see which protein sources are among the best and why. You will also learn about some of the other benefits of our selected foods.

Egg protein

Egg protein is rightly considered one of the best quality proteins. But chicken eggs aren't the only ones worth trying.

Chicken eggs

Eggs are well known to be one of the best quality sources of protein, but why is this the case? According to the Calorie Tables, in one large egg, about 60g, we find 7g of protein and 7g of fat, making eggs a great source of these macronutrients. The protein from eggs has a very varied amino acid spectrum, which ensures good utilization, which isc is supported by the representation of all essential amino acids, i.e. those that our body cannot synthesize on its own. However, this is not the only good thing about eggs. If we look at other macro and micronutrients, we find that eggs contain very essential components of our diet, including cholesterol, vitamins and trace elements. If you were wondering about cholesterol in the list of beneficial nutrients, let us explain why we mention it at all. Cholesterol has been demonized for a long time, but today we know that it can be divided into "good" and "bad". The difference is whether the cholesterol molecule binds to HDL or LDL carrier is divided into HDL - high density lipoprotein and LDL - low density lipoprotein. Each has specific metabolic pathways in the body, and it is the HDL contained in eggs that is beneficial to the body. Consuming this type of cholesterol has been shown to reduce the risk of heart disease heart attacks and other health problems. Not only is the amino acid spectrum of egg protein varied, but several important vitamins are found in eggs namely A and E, as representatives of the fat-soluble vitamins, followed by B2, B5 and B12, which are water-soluble.

Quail eggs

Quail eggs are significantly smaller than hen eggs. On average, they weigh only 13 g, of which 2 g are protein and 2 g fat. Like chicken eggs, they contain a range of vitamins and trace elements, as well as antioxidants, which are a key component of food that supports our health. In a study, it was shown that the antioxidants contained in quail eggs can help treat allergies. However, it is worth adding that the research mentioned was carried out on animals.

Ostrich eggs

Ostrich eggs are a not-quite-available option. One egg weighs around 1,4 kg and contains 140 g of protein and 70 g of fat, with a total energy value of over 2 000 kcal.If we compare them nutritionally with hens' eggs, we find that ostrich eggs contain less vitamin E and A, but are richer in magnesium and iron.

Fish meat

If you've ever wondered what a healthy and balanced diet should look like, you've probably come across fish meat. It is a key part of the diet, providing nutrients that are hard to get from other sources.

The benefits of eating fish

By eating fish, we get many important "elements" of food into our bodies, includingsuch as protein, vitamin D, omega-3 fatty acids, iodine and other vitamins and minerals. In case you're wondering why omega-3 fatty acids are mentioned everywhere, we've written articles about them Omega-3s Under the Spotlight article to learn what they are, their benefits and other useful information. Thanks to the content of these beneficial substances, fish have a good effect on our heart, as shown by studies mentioningthat people who eat fish regularly have a lower risk of heart disease.

Salmon

One of the best known and most used fish in our diets is salmon. In 100 grams, there are 22 g of protein and 12 g of fat, the majority of which are the healthy ones. Salmon meat is particularly notable for its high content of B vitamins, namely B12, B6, B5 and B3. These vitamins are involved in many physiological processes without which our bodies could not function. Other abundant elements include potassium and selenium.

Tuna

This is one of the most commonly consumed fish not only among athletes, as a rule, most people buy it in cans. However, as with other foods, the best choice is a fresh fillet. Tuna offers 24 g of protein and only 6 g of fat per 100g, which makes it a great food for even the strictest diets.

Greek yoghurt

Nowadays we usually think of Greek yoghurt as commercially sold yoghurt with 0% fat, etc. The actual recipe is quite different and contains more fat than regular yoghurt, but various non-fat versions are also produced, suitable for diets for example. Greek yogurt made our list because of its high protein content and other bioactive substances such as probiotics, vitamins and minerals. In 100 g of yoghurt with 5% fat content, we find 8 g of protein, 4 g of carbohydrates and 5 g of fat. However, the benefits of Greek yoghurt go beyond the 'mere' protein content, as one of the key ingredients is live cultures that help diversification of the gut microbiome (if you would like to learn more about gut microbiota, feel free to read our next article on the microbiome). Finally, it would be good to mention to be careful when choosing Greek yogurt. The ideal product should have a minimum of added sugars and preservatives, so it is better to buy white Greek yogurt and flavour it with good quality foods at home.

Beef

Probably the most famous type of meat in the fitness world. It is a red meat, therefore very rich in vitamins and minerals, especially zinc and iron. From a nutritional point of view, 21 g of protein, 4 g of fat and a total of 117 kcal can be found in 100 g of beef back (values are given for raw meat). At the same time, it contains all the essential amino acids. In terms of fat content, the average fat content of a 'leaner' piece of beef is 5-10% of which is mostly saturated and monounsaturated fatty acids. In the context of fats, it would be worth mentioning CLA, or conjugated linoleic acid , which has been shown in available research to be beneficial to health. As mentioned at the beginning, beef contains a lot of vitamins and minerals, such asiron, which is present in heme form, one of the most easily digestible and absorbable forms for our bodies. It also contains zinc, which is beneficial for the proper development of the organism, phosphorus, which ensures the proper development of the body.and phosphorus, which contributes to the proper functioning of many processes in the body, as well as selenium. One of the most important vitamins is B12, which is involved in blood formation and can be sufficientlyin sufficient quantities only from animal products, especially meat in general. Then there are vitamins B3 and B6, both of which have many functions in the body. However, this is not the end of the list of ingredients in beef. For example, we can also find creatine, known to many primarily as a dietary supplement that serves as a source of energy for the muscles. The antioxidant compound glutathione is also present. Muscle mass also benefits from the carnosine content, which helps proper muscle function.

Consumption of beef, due to its high iron content, can also act as a prevention against iron deficiency anaemia.Some studies show that by consuming it, iron in forms other than the heme form contained in beef is better absorbed. Last but not least, we should mention the differences in meat composition between grass-fed and grain-fed cows. If you have the opportunity, we recommend buying beef from a grass-fed farm. Cattle feed has been shown to have a major effect on the composition of various substances in the meat. Among the most important are increased antioxidant content, lower fat content, beta-carotene content and higher omega-3 fatty acid content.

Seafood

As mentioned above, fish meat is very beneficial, but it is not the only good source of protein from freshwater or marine animals.

Benefits of eating seafood

The benefits are similar to those we have listed for fish meat. Let's look at clams, for example. In 85g we find 35 times the recommended daily allowance of vitamin B12, an ideal amount of selenium and zinc and iron are also present. Atypical seafood is then an ideal way to diversify the diet without compromising its quality. Suitable and beneficial foods are mussels, oysters, prawns or lobster.

Shrimp

Prawns are a very low-calorie source of protein. One hundred grams of shrimp has only 92 kcal, 20 g of protein and 1 g of fat, so again it is a great source of protein for the diet. Although shrimps are low in calories, they contain many micronutrients such as iron, phosphorus, zinc or magnesium.

If you have a favorite food to supplement protein, feel free to share it with us and other readers in the comments.