The World Health Organization recommends taking at least one gram per kilo of protein per day. Yet our diet is sometimes lacking in them because they are often criticized. Sometimes, however, at the table, priority is given to sources of protein that are harmful to our health, rich in saturated fat and cholesterol, such as meat (especially beef and pork), cold cuts and cheese, eggs that should instead be consumed in moderate quantities. The result? Either we eat too few or we choose the wrong ones. Yet serving good proteins, of animal and vegetable origin, to the table is essential to stay in shape and be healthy.
"Proteins are, together with "good" carbohydrates and fats, are essential macronutrients for the organism", explains nutritionist Nicoletta Bocchino. "They are involved in the metabolic processes that allow you to get energy". They are also essential for building and maintaining lean mass. "The essential amino acids they contain are in fact the fundamental component of muscles, cells, and tissues, including skin and hair". They also have a great satiating effect. "If consumed in adequate amounts, they modulate blood sugar levels and give satiation". Finally, they have a booster effect on the mood. "Many of the essential amino acids they are rich in are forerunners of well-being hormones. Tryptophan, for example, promotes the production of serotonin, the so-called happiness hormone. Tyrosine, on the other hand, is involved in the synthesis of dopamine, which promotes motivation".
The advice is "to give priority to those that have a reduced content of saturated fats and alternate those of animal origin with those of vegetable origin to ensure a varied and complete diet. It’s also important never to associate them in the same meal and to eat them at lunch and dinner in combination with vegetables that enable digestion".
So here are the good proteins and the foods to find them in.
Lean white meat
Chicken and turkey meat are a great source of honorable proteins, complete with all essential amino acids. "Compared to red meat that should be consumed once or twice a week, it has less fat. It provides vitamin B12 and iron, essential for the production of red blood cells whose deficiency can cause fatigue and weakness," says nutritionist Nicoletta Bocchino.
Eggs
Eggs are a food that is often excluded from the diet because of the mistaken belief that their consumption is harmful. In fact, consumed in the right amount (2-4 eggs per week) boiled or soft boiled, they are health-friendly. "They contain proteins rich in essential amino acids that promote the production of glutathione, a powerful antioxidant. They also contain Omega 3 and minerals such as copper and zinc, essential for the correct functioning of the nervous system".
Fish
"Fish is a good source of protein too, that can be consumed even 4 times a week. Bluefish types (sardines, herring, anchovies) and salmon are also particularly rich in Omega 3 and contain essential fatty acids, which thanks to their anti-inflammatory action are excellent allies of the brain and a healthy heart ".
Legumes
Beans, chickpeas, lentils, broad beans, peas associated in the same meal with the essential amino acids present in whole grains, or their derivatives such as pasta provide complete proteins. They are also low in fat and cholesterol, for the benefit of the figure and health," concludes nutritionist Nicoletta Bocchino.
Discover in the gallery which other foods are a source of good protein…