Eggs are rich in nutrition and are foods with high nutritional value. The protein content of eggs is about 13%, and its amino acid composition is very close to human needs, so it can usually be used as a reference protein for amino acid evaluation. Eggs contain comprehensive vitamins and minerals such as calcium, phosphorus, iron, zinc and selenium. It is recommended that healthy people eat an egg every day, including the yolk.

2. Milk

Milk is rich in nutrition, suitable in ingredients, easy to digest and absorb, and can provide high-quality protein, vitamin B 1, vitamin B2 and calcium. Because milk is a liquid food with high moisture content, protein content is only 3%. But on the one hand, the proportion of essential amino acids in milk meets the needs of human body and belongs to high-quality protein; On the other hand, milk is convenient to drink, and it is easy to reach the intake of several hundred grams. Therefore, milk is an important food source in protein.

Step 3 fish

Fish is rich in protein, lipids, vitamins and minerals, and the protein content is about 15%-22%. It contains various amino acids necessary for human body, especially leucine and lysine, and belongs to high-quality protein. Muscle fibers in fish muscle tissue are short, soft and tender, and are easier to digest. Fish is rich in n-3 polyunsaturated fatty acids (DHA and EPA). Proper intake is beneficial to reduce the risk of hyperlipidemia and cardiovascular disease. The recommended daily intake of aquatic products for adults is 40g-75g.

4. shrimp

Shrimp has high nutritional value and is rich in protein, vitamin A, B 1, B2, nicotinic acid, calcium, phosphorus and iron. Its protein content is about 16%-23%, with low fat content and mostly unsaturated fatty acids. Shrimp is rich in magnesium, which plays an important role in regulating heart activity. Rich in vitamins, calcium, phospholipids, etc., it has a good nutritional supplement for children and pregnant women.

5. Chicken

The protein content of chicken is about 20%. Chicken breast is the favorite source of protein for many people who want to stay healthy and gain muscle. Low fat content, containing more unsaturated fatty acids, especially oleic acid and linoleic acid. It contains a variety of amino acids beneficial to human digestion, and is also an important source of minerals such as copper, iron and zinc, as well as B vitamins and fat-soluble vitamins. In addition, chicken is rich in phospholipids, which plays an important role in human development.

Extended data:

The protein content of animal foods is higher than that of plant foods, such as protein 15% ~ 22% in the muscles of poultry, livestock and fish, protein 1 1% ~ 14% in eggs, and protein 3% ~ 3.5% in milk, which is rich in various nutrients and belongs to protein. Moreover, the animal protein quality is good and the human body utilization rate is high; But it should be noted that animal foods also contain more fat and cholesterol. Eating too much is harmful to human health, easy to get fat, and easy to lead to coronary heart disease, hypertension, stroke and other diseases.

References:

Fuqing Municipal People's Government-National Nutrition Week | Five top quality foods in protein, how many can you guess?