The consumption of proteins is of vital importance to have a correct diet in any person, but much more if we talk about children, who use a lot of energy. Proteins are essential for them to grow healthy and strong and that is why we must include them in their diet in the proper proportion. There are many body systems that need them to function properly but above all they are essential for the immune system , which protects us from diseases, and for the muscles to develop and gain strength.
In addition, proteins are also essential to carry oxygen to the different body tissues, since it is the main substance that the body needs to create hemoglobin, which in turn gives rise to red blood cells.
Protein is found in many foods and it is important that your consumption is not limited to one or two types. The foods that contain the highest amount of protein are beef and poultry, fish, eggs , milk , yogurts, cheese, nuts, cereals (wheat, oats, barley) and legumes ( soy, beans, beans, lentils, chickpeas …).
Within all these foods we find two large groups of proteins: those of plant origin and those of animal origin. The latter are complete by themselves, but those of plant origin need a cereal to cover the protein needs and provide a good amount of energy. This is what is done, for example, with lentils when rice is added. Children should eat 65% animal protein and 35% plant protein.
Children need to eat foods that contain protein on a daily basis. The amounts are determined by their weight. The proportion will be one gram of protein for every kilo that the little one weighs. Studies show that children are currently taking double or triple the recommended daily amount of protein for a healthy diet.
It is preferable to prioritize the consumption of fish over that of meat, and that of white meats, such as poultry or rabbit, over that of red meat, that is, veal, lamb … but at no time should they be eliminated from the diet, it is only advisable to moderate its consumption. As an exception we have eggs, their consumption will be two or three throughout a week.
Eating too much protein is not healthy, especially for boys and girls. All this excess does is saturate the liver and kidneys with work. In addition to this overexertion, the excess substances are converted directly into fat and this accumulates in the form of adipocytes, which can cause obesity in adulthood if there is a large amount of these in the body.
Proteins from milk, chicken, organ meats and eggs are the most suitable for children because they provide a large amount of energy. But do not forget about legumes. If for some reason the little one could not eat meat or eggs due to allergies or food intolerances, you should increase the proportion of vegetable protein in their diet, but remember that you must always include cereals and also vegetables on the plate so that they have a full effect on the organism.
THE FOODS THAT CONTAIN THE MOST PROTEIN
Some of the foods that contain the most proteins are:
– The loin stuffed with 50 grams of protein per 100 grams. One of its advantages is that it has very little fat.
– Soy . It is a healthy and nutritious legume with a high protein content of a very high quality, about 37 grams per 100 grams of soy, four times more than eggs. This is the clear example that legumes have to be combined with cereals to cover the total amino acid needs that the body needs.
– Another food with a lot of protein is skimmed milk powder . It has 35 grams per 100. Cured Manchego cheese contains 32 g with the disadvantage that it also provides a lot of fat, about 35 g per 100. If we choose a less cured cheese it will have less protein.
– Among fish, cod is one of the richest in proteins with 17% of these, and it is especially recommended for children’s diets. The ham is also an important source of protein, about 30.5 g per 100, and are in addition to a high biological value and easily absorbed to the body.
– Nuts can also provide a lot of protein, especially peanuts , which provide about 27 g of this substance per 100. However, it is difficult to digest so it is advisable to moderate its consumption despite the large amount of energy that It apports.
OTHER FOODS HIGH IN PROTEIN
Sausages, such as salami, have 25.8 grams of protein per 100. The entejas are around 24 grams of protein per 100. 23.50% of tuna is protein. As well as 23% of peas, Roquefort cheese and chicken breast. The cold turkey meat, perfect for breakfast, has 22.4% protein. Chorizo and cooked ham have 22%, as do canned sardines. A little less, 21%, they have pork and non-fat beef, bonito and Cabrales cheese.
Beef fillets have just over 20%, as do lean beef, grilled chicken or liver and crayfish, prawns, prawns … Chickpeas, almonds and lean pork contain 20%, while blood sausage, kid, white beans, monkfish and salmon have 19%, lamb 18%, pistachios 17.6% and 16.7% sole and whiting . Hake has slightly less, 15.9% and pickled tuna 15%. Egg white has only 11.1% and skimmed milk 3.5%.