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Optimal protein intake: What needs to be added to your diet

Optimal protein intake: What needs to be added to your diet The doctor named the top products with the most protein (photo: freepik.com)

Protein is a crucial element for a healthy and robust body, and nature offers dozens of products that serve as excellent sources of it. However, there is a protein source that allows you to quickly meet the daily requirement.

What needs to be added to your diet to achieve the daily protein norm is explained by Ukrainian nutritionist Olha Bezuhla.

Protein often takes a central place as a vital element in a healthy lifestyle. It is one of the three primary macronutrients, along with carbohydrates and fats, and is found in both animal and plant-based foods.

The amount of protein per 100 g of product:

  • Sesame seeds - 17 g
  • Pumpkin seeds - 29.8 g
  • Flaxseeds - 18.3 g
  • Walnuts - 15 g
  • Pecans - 9 g
  • Almonds - 21.1 g
  • Macadamia nuts - 7 g
  • Cashews - 15.3 g
  • Chia seeds - 16 g
  • Pine nuts - 13 g
  • Sunflower seeds - 19.3 g
  • Hemp seeds - 31.6 g

"Regularly adding various types of these nuts and seeds to your diet provides a wide range of beneficial nutrients, besides protein. They are versatile, tasty, and can make a significant contribution to your overall health and nutrition," advises Olрa Bezuhla.

Each person requires a different amount of protein, but the generally accepted dietary norm (RDA) is 0.8 grams per 1 kilogram of body weight.

Earlier, we wrote about tasty foods that you should eat for heart health.