Most people know that fish, meat, and poultry is a good source of protein. Protein is needed not only to build up in body tissues, but also to repair and network maintenance.
Unfortunately there are still a few people who know that kind of crop legumes, nuts, and seeds are also rich in protein and other essential nutrients. In fact, they also contain several bioactive substances that nourish.
Here are five foods that are served to improve the body's tissues and provide nutrients essential for health and maintenance of the body, including protein, B vitamins, iron zinc, and magnesium.
1. Fish
Consumption of fish is recommended every day. This recommendation is based on positive nutritional value contained in fish. Proteins in fish are similar to those found in meat and poultry. Fat content of fish is very variable and generally lower than meat and poultry, including cholesterol content.
Some types of fish (like salmon, trout, and herring) are high in polyunsaturated fatty acids (PUFAs) or so-called omega-3 fatty acids have been shown to provide health benefits, especially associated with heart health.
2. Chicken
Chicken meat or poultry is a source of protein-rich foods and iron are easily absorbed and utilized by the body. To reduce saturated fat intake, it is advisable to only eat meat, and discard the skin. Offal or organ meats, like liver and kidneys, the heart also, is not recommended to be consumed on a regular basis because it is relatively high cholesterol content.
3. Eggs
Eggs have a high nutritional value and is therefore recommended to be consumed by all healthy people. Eggs can be an important source of protein for children. Eggs are also relatively cheap compared with foods of animal origin.
Protein in eggs has very good quality, and number only slightly lower than the meat. Eggs are a source of vitamin B12, iron, and zinc. Egg yolks contain large amounts of cholesterol, but do not like dairy products and meat. So, for adults with high blood cholesterol, egg yolk consumption should be limited, for example, three eggs per week.
4. Legumes
Protein content of legumes (beans) are generally similar to the meat and poultry. However, they usually have fewer amino acids (protein building block). Legumes can also be regarded as a starchy food which is the best source of dietary fiber. In addition to protein and fiber, they also provide other nutrients such as iron and zinc. However, iron and zinc from plant sources is less bioavailable than those originating in animals.
Some specific types of legumes also contain various phytochemicals. Bioactive substances have potential health benefits for a variety of chronic diseases. Soybeans and other products, such as tofu, tempeh, bean sprouts, and miso are some nuts the most widely consumed.
5. Nuts and seeds
Nuts and seeds can be selected for inclusion in the diet. Many types of beans that can be consumed, such as almonds, pecans, pistachios, and walnuts. There are also various kinds of seeds, like sunflower seeds, pumpkin, sesame, and flax. Nuts and seeds are a source of protein and nutrients. Nuts are also high in fiber and rich in various vitamins and minerals.
Nuts are good sources of monounsaturated fatty acids and also contains essential polyunsaturated fats, the body needs to perform a number of vital processes. However, nuts are also high in fat. Therefore, these foods should not be consumed too much.
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