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The Most Important Protein Sources For The Human Body


Sources of egg protein - meat


The human body consists of approximately 100 trillion cells, and each of them contains thousands of proteins that you need to function properly, and proteins include 20 types of amino acids (in English: Amino Acid), and it is worth noting that proteins play an essential role in building, repairing and strengthening body cells and their functions Different types of skin, such as muscles, bones, skin, hair, and others.

The main sources of protein

The body can produce some amino acids, and it cannot produce others, and the amino acids that the body cannot produce are known as essential amino acids, although they are present in food; However, the quality of their absorption may be different, which affects the amount of proteins eaten, as animal protein or what is known as complete protein provides all these essential amino acids, while plant sources may not contain all these amino acids, for example, soybeans contain And quinoa contains all the essential amino acids, while red beans or lentils must be combined with rice, or peanut butter with wholemeal bread to get a complete protein, and among the most important sources of protein are the following.


Eggs are foods rich in nutrients, as they contain vitamins, minerals, healthy fats, and antioxidants. It is worth noting that a high percentage of protein is concentrated in egg whites, and a large egg consists of 6 grams of protein, in addition to for 78 calories.

Chicken Breast

Chicken breast is one of the most protein-rich foods, which is characterized by its delicious taste, in addition to its ease of cooking. Most of the calories in chicken breast come from protein, if eaten without the skin. Grilled chicken breast without skin contains 53 grams of protein and 284 calories. refractory.

The Milk

Milk is a source of high nutritional value. As it is rich in calcium, phosphorus, and riboflavin (in English: Riboflavin), it also provides the body with high-quality protein, and contains most of the nutrients that the body needs, and it is worth noting that one cup of whole milk contains 8 grams of protein and 149 calories.

Cottage Cheese

It is one of the types of cheese that is very low in fat and calories. It is also a rich source of calcium, phosphorus, selenium, vitamin B12, and riboflavin (B2). 226 grams of cottage cheese contains 27 grams of protein and 149 calories. There are other types of cheese that It contains high amounts of protein, such as Parmesan cheese, mozzarella, Swiss cheese, and cheddar cheese, but its fat and calorie content is higher than cottage cheese.


Beef contains high amounts of protein, and it is characterized by its iron, vitamin B12, and many other nutrients. 85 grams of cooked beef with 10% oil contains 22 grams of protein and 184 calories.


Tuna is widely used, and it is characterized by its low fat and calorie content. 145 grams of canned tuna in water contains 39 grams of protein and 179 calories.


Fish of all kinds is among the healthiest foods. As it is a rich source of healthy fatty acids (such as omega-3), and it is also a rich source of protein, but it varies depending on its type, as 85 grams of salmon contains 19 grams of protein, and 175 calories.


As it is considered one of the types of seafood that is very low in calories, and it is also rich in a group of nutrients, including selenium, vitamin B12, and omega-3, and 85 grams of shrimp contains 18 grams of protein and 84 calories.

The Benefits Of Protein

Proteins play a major role in biological processes, and their functions vary greatly depending on their type. Among the benefits and main functions of protein are the following:

- Repair old cells, build new cells.

- Formation of hormones, such as insulin.

- Production of various vectors, such as: hemoglobin.

- Manufacturing enzymes, such as the amylase enzyme

- Important during growth and development for children, young adults, and pregnant women

- Helping to lose weight, by enhancing the metabolism rate, and reducing appetite, and it is worth noting that proteins give a feeling of satiety more than fats and carbohydrates.

The body's protein needs

Protein differs from fats and carbohydrates in that the body does not have a stockpile for it to use when needed, and thus the body does not store it, and some may believe that eating large amounts of protein leads to muscle building, and in fact exercise is the only way to build muscle, in addition to Eat moderate amounts of protein that provide the body with its needs, and this amount is affected by a group of factors, including the level of physical activity, age, muscle mass, and the person’s health condition. [5][2] The amount of protein depends on the weight of the person; Where the recommended daily amount of protein is 0.8 grams per kilogram of body weight, for example, the daily needs of a person who weighs 70 kilograms is approximately 56 grams.

Roshin Damon is a professional journalist since 2011, a media graduate from Kuwait University, a technology expert, a media consultant and a member of the International Organization of Journalists - a member of the fact-checking team at Meta Company. He writes in the fields of entertainment, art, science and technology, and believes that the pen can change everything. Email: Email: