Proteins are essential nutrients that play a crucial role in strengthening the immune system and improving weight management and body composition. Simply increasing protein intake is not enough; it is important to balance the timing, amount, and quality of consumption. In particular, eggs, fish, Greek yogurt, and milk provide high-quality protein and offer various health benefits. Based on information from the American health media Health, four protein-rich foods are introduced.

 

Egg

 

Eggs are called the 'gold standard' of protein sources. One large egg contains 6 grams of high-quality protein and provides over 13 essential nutrients such as iron, vitamin D, zinc, and choline. Low in calories and rich in antioxidants, they also help protect cells.

According to research, consuming eggs for breakfast can help maintain a feeling of fullness longer throughout the day and reduce calorie intake. In particular, people who ate eggs instead of bagels with the same calorie content experienced greater effects in weight loss and reduction of abdominal fat. Eggs are regarded as a food that can strengthen immunity and help prevent cancer.

Fish and seafood

Fish and seafood provide high-quality protein that includes all nine essential amino acids and are low in calories, making them an ideal healthy protein source. A 3-ounce serving of salmon provides 19 grams of protein and is rich in omega-3 fatty acids such as EPA and DHA, which support cardiovascular health and brain function. These fatty acids also help reduce inflammation and prevent cardiovascular diseases. The American Heart Association recommends consuming fish 2 to 3 times per week, which corresponds to about 6.8 ounces of cooked fish.

 

 

Greek yogurt

 

Greek yogurt contains twice the amount of protein compared to regular yogurt, providing concentrated protein. A 6-ounce serving includes over 15 grams of protein and is rich in calcium and probiotics, supporting immune and digestive functions. Studies show that diets including Greek yogurt are effective for reducing body fat and increasing muscle mass, making it an ideal post-exercise food. This is because protein supports muscle recovery and growth.

 

milk

 

Milk is effective in promoting muscle recovery and satiety, as it contains casein and whey protein. A cup provides 8.5 grams of protein and is rich in essential nutrients such as calcium, vitamin D, B vitamins, and potassium. According to research, people who consume milk tend to have greater muscle mass and it can aid in post-exercise recovery and muscle maintenance. In particular, milk obtained from grass-fed cows has higher levels of CLA and omega-3 fatty acids, offering additional health benefits.

 

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I haven't eaten Greek yogurt for a while.

It's been quiet lately..

 

Greek yogurt has a lot of protein.

 

Calcium in milk or yogurt and

Protein in Greek yogurt

 

Dairy products are good for health.