Increase Your Protein Intake By Adding These 7 Foods To Your Diet

Increasing protein intake improves metabolic functioning and provides multiple benefits. It gives us extra energy and, in turn, strengthens the hair and dermis.

Protein consumption is one of the habits to take care of in any eating plan. These have structural purposes that guarantee the proper functioning of several of the vital systems.

Proteins are one of the essential components to maintain a good metabolic function and, in addition, they participate in the formation of muscle mass.

The adequate consumption of proteins in the diet prolongs the feeling of satiety, which is why they represent a healthy option to reduce measures without starving.

Below we want to share 7 interesting options so that you do not stop taking advantage of its benefits.

Foods that increase protein intake

1. Parmesan cheese

Parmesan cheese is a significant source of high-quality protein that, when assimilated in the body, increases the level of energy and satiety.

• Each 100 grams of the product provides up to 38 grams of this nutrient and, therefore, is a great alternative to meet the daily requirements of the body.
• However, it is essential to take into account that it also provides fat, which is why it should be eaten in moderation.

2. Serrano ham

Serrano ham is one of the foods that, eaten in moderation, can help provide protein to the body.

• It contains 21 grams of protein per 100 grams of product and, in addition, compared to other sausages, its fat content is minimal.
• Contrary to what was believed, it has not yet been proven that the consumption of red meat is harmful to health, according to research published in the journal  Critical Reviews in Food Science and Nutrition.

3. Tuna

Tuna is a delicious and nutritious fish that, in exchange for a moderate number of calories, provides an interesting contribution of protein.

• Every 100 grams represents a source of 21.5 grams of protein, in addition to providing omega 3 fatty acids and essential vitamins and minerals.
• Its inclusion in the diet, at least twice a week, controls cravings for food and improves heart and muscle health.

4. Chicken breast

Chicken breast is one of the lean meats that can be included on a regular basis in the eating plan to be able to carry out an adequate protein consumption.

• It is low in calories and provides up to 22 grams of protein per 100 gram serving.
• Although any part of the chicken is valid to obtain protein, the breast is recommended in a special way, since its fat content is lower.

5. Soy

Soy is a low-calorie food that, due to its high content of essential nutrients, has been recommended as a supplement to diets for weight loss purposes.

• It is the legume with the highest protein content, since it provides 30 grams for each 100-gram serving.
• Despite this, its consumption should be done in a moderate way and under the supervision of a nutritionist, since in some cases it is associated with thyroid gland problems.
• The regular intake of this food can be beneficial in women, due to its isoflavone content. These nutrients have been linked to better health, according to research published in the European Journal of Preventive Cardiology. 

6. Nuts

Almonds and other varieties of nuts are a great choice to reduce the feeling of hunger in times of anxiety and yet achieve a high protein intake.

• They provide 20 grams of protein per 100 gram serving and are also an important source of omega 3 fatty acids and antioxidant compounds.

• These can be eaten every day, as long as the servings are moderate.
• In fact, they are the perfect snack for those who want to lose weight in a healthy and safe way.

7. Gelatin

In recent years, gelatin has become a highly valued dietary supplement. And it is not only an economical option, but it also provides us with a large amount of essential nutrients.

• Each 100 grams of the product provides 84 grams of protein and, in addition, it also contains large amounts of vitamins and minerals.
• Since it is one of the foods with the highest protein value, many companies use it as a base for their supplements.
• Best of all, it doesn’t contain too many calories and its intake helps maintain healthy muscles and joints. This food is capable of stimulating collagen synthesis.

• It can even be used externally to prepare hair or skin masks.

Include more protein in the diet

How regularly do you eat these foods? Knowing how important proteins are in your diet, try to ingest all these ingredients and, of course, supplement them with other nutritional sources.

It is important that proteins appear in the daily diet, in the amounts necessary for the body to perform its functions effectively. A low intake of these nutrients can lead to a destruction of muscle tissue negative for health.