Food Sources of Protein that are Easy to Find
Apart from being a component of muscle training and providing energy, other protein functions are also very important. For example, it plays a role in the transportation of oxygen and nutrients to the body, communication between cells, to enhance immunity.
To ensure adequate protein intake, there are many foods that are sourced. You don't need to pay a premium to get it. Most of these foods may already be familiar.
12 sources of protein that can be easily found
A source of protein can be all types of food. Call it, meat, vegetables, beans, and even fruits.
Here are some sources of protein, which can be easily found in traditional markets and supermarkets.
- egg
Eggs are one of the healthiest and most nutritious foods. Therefore, eggs contain vitamins, minerals, fats, antioxidant molecules that are good for the eyes, and of course, a source of protein. One large egg contains about 6 grams of protein, totaling less than 78 calories.
- Soy milk
Soy milk can be an option, for those of you who don't eat processed animals. With a delicious taste, soy milk is also a good source of protein.
In 250 ml or a glass of unsweetened soy milk, there are 7 grams of protein. One glass of milk with this dose, can provide energy of 80 calories. Check the information on the soy milk label (if any), to confirm the amount of protein in it.
- Corn
Corn has become one of the staple foods, for some people in several regions in Indonesia. Apparently, corn is also a source of protein, which you can consume. From 175 grams of corn, you will get 5.4 grams of protein intake.
- Guava
Fruits, including guava, are not only rich in fiber and vitamins. This fruit is also a source of protein, which is suitable for your snack. In 165 grams of guava ready to eat, contains about 4.2 grams of protein.
- Broccoli
These vegetables can be a mainstay to live a healthy lifestyle. In addition to protein, broccoli also contains vitamin C, vitamin K, fiber, and potassium. In every 96 grams of broccoli that is chopped, there are about 3 grams of protein, with only about 31 calories.
- soy milk
Soy milk can be an option for those who do not consume processed animals. With a delicious taste, soy milk is also a good source of protein.
In 250 ml or unsweetened soy milk drinks, there are seven grams of protein. A glass of milk with this dose, can provide power of 80 calories. Check the information on the soy milk label (if any) to determine the amount of protein in it.
- corn
Corn is a staple food for most people in several regions in Indonesia. In fact, corn is also a source of protein, which can be consumed. 175 grams of corn, you will get 5.4 grams of protein intake.
- guava
Fruits, including guava, are not only rich in fiber and vitamins. This fruit is also a source of protein, which is suitable for your snack. In 165 grams of guava is ready to eat, contains about 4.2 grams of protein.
- vegetable broccoli
These vegetables can be a pillar of living a healthy lifestyle. In addition to protein, broccoli plants also contain vitamin C, vitamin K, fiber and potassium. In every 96 grams of broccoli, cut, there are about 3 grams of protein, with only about 31 calories.
What is the minimum and maximum daily intake of protein?
Because protein plays an important role in bodily functions, you must meet the daily requirements of protein, from various protein food sources, as mentioned above. The total protein requirement per day depends on several factors, such as weight.
People with ideal body weight are recommended to consume 56-91 grams of protein. Meanwhile, women are encouraged to consume 46-75 grams of protein a day.
The numbers above are units of grams of protein needed to be consumed every day, not sources of grams of protein food types. To find out the value of grams of food protein, you can check the Nutrition Calculator, from various trusted references.
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