5 healthy sources of protein to eat regularly

Egg

One large egg contains 70 calories, 6 g of protein, rich in essential nutrients including iron, vitamin D, zinc, lutein, zeaxanthin, choline, antioxidants. Eating eggs for breakfast can maintain a healthy weight. Eggs reduce hunger, limiting calorie consumption at the end of the day. People who regularly eat eggs for breakfast can reduce belly fat.

Seafood

Seafood contains all 9 essential amino acids for health, rich in omega-3 fatty acids that are good for the heart and brain. Omega-3 has a neuroprotective effect during the aging process, preventing neurodegenerative disorders. This fat protects the heart by balancing blood pressure, preventing and slowing the formation of plaques on blood vessel walls, reducing the risk of arrhythmia.

Greek yogurt

170 g of Greek yogurt provides more than 15 g of protein, 100 calories. This is also a source of calcium and contains probiotics that support immune and digestive function. This dish contributes to increasing muscle mass, reducing fat, and is suitable for maintaining a balanced body shape.

Chicken breast

85 g chicken breast has 27 g protein, 140 calories. In addition to protein, chicken breast is also rich in B vitamins, selenium, phosphorus, potassium, magnesium, and zinc. Protein in chicken breast helps increase feelings of fullness and helps maintain weight. Eating chicken breast instead of high-fat animal protein can also reduce the risk of cardiovascular disease and type 2 diabetes. Choose lean, skinless chicken breast for good health.

Soybeans

Unlike most plant proteins, soybeans contain all nine essential amino acids, making them a complete source of protein. Soybeans are also rich in fiber, magnesium, iron, B vitamins, omega-3 fats and many other important nutrients. Compared to animal protein, this dish is low in saturated fat, good for the heart. Isoflavone compounds in soybeans help maintain bone health and help fight some types of cancer.

Protein is necessary for growth, maintenance, construction, creating cell structure, and transporting nutrients throughout the body. Without enough of these nutrients, the body cannot rebuild normally, leading to muscle loss.

People who have eaten a lot are still hungry and want to eat more, possibly due to protein deficiency. Reduced protein intake and low calorie supply to the body can easily lead to weakness.