Most people know that fish, meat, and poultry is a good source of protein. Protein is needed not only to build a network in the body, but also for repair and maintenance of the network.
Unfortunately still few people who know that a similar plant legumes, nuts, and seeds are also rich in deposits of protein and other essential nutrients. In fact they also contains some bioactive composition of substances.
Here are five foods that are in charge of repairing tissues as well as provide nutrients vital for health and maintenance of the body, including protein, B vitamins, iron, zinc and magnesium.
1. Fish
Fish consumption is recommended on a daily basis. These recommendations are based on the nutritional value of positive contained in fish. Protein in fish similar to those found in meat and poultry. The fat content of fish is highly variable and is generally lower than meat and poultry, including the kolesterolnya.
Some types of fish (such as salmon, trout, and herring) high monounsaturated fatty acids (PUFA) or commonly referred to as omega-3 fatty acids have been shown to provide health benefits, especially to do with heart health.
2. chicken
Chicken meat or poultry is a rich source of food protein and iron that is easily absorbed and utilized by the body. To reduce your intake of saturated fat, it is advisable to only consume meat, and discard the skin. Offal or organ meat such as liver and kidney, as well as the heart, is not recommended to be consumed on a regular basis because of the rather high content of kolesterolnya.
3. Eggs
Eggs have a high nutritional value and are therefore recommended to be consumed by all healthy people. Eggs can be a source of protein is important for children. Eggs are also relatively cheaper compared to the animal's food comes from.
Proteins in the egg has excellent quality, and the amount was only slightly lower than meat. Eggs are a source of vitamin B12, iron, and zinc. Egg yolk contains large amounts of cholesterol, but don't like dairy products and meat. So, for adults with high blood cholesterol, yellow egg consumption should be limited, for example three eggs per week.
4. "Legumes" (legumes)
Protein content of Legumes (legumes) are generally similar to meat and poultry. However, they usually have less content of amino acids (building blocks of proteins). Legumes can also be regarded as a source of food is best mealy of dietary fiber. In addition to protein and fiber, these plants also provide other nutrients, like iron and zinc. However, iron and zinc from plant sources is less bioavailable than sourced in animals.
Some specific types of Legumes also contain a variety of the phytochemicals. Bioactive substances have the potential health benefits for various chronic diseases. Soy beans 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)
Nuts and seeds could be an option to be included in a food menu. Many types of beans that can be consumed, such as almonds, Pecans, pistachios, and walnut. There are also different types of grains, such as sunflower seeds, pumpkin, Sesame, and lena. Nuts and seeds are a source of protein and nutrients. Peanuts are also high in fiber and rich in many vitamins and minerals.
Nuts are good sources of unsaturated fats and single also contains unsaturated fatty acids are essential, double body needs to perform a number of vital process. However, the nuts are high in fat. Therefore, these foods should not be consumed too much.
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