Good Lifestyle

Protein Is essential for the construction of bones and muscles, as well as keep your stability of appetite and blood sugar. Yet most people are often eithereat too much protein at a time, The bad foods they think are a solid source of this one, or completely jump on it. And for women, in particular, protein is essential for improving bone density to ward off osteoporosis later in life, as well as promoting strength and general well-being.

Choose good types of quality protein However, as well as getting enough grams during meals andsnacks. So, how can you make sure that you get the right kind of protein? We consulted the dieticians to find out exactly where food women should eat to get their dose of protein.

Here are the 11 best sources of proteinwomen should stack on their plates. Go ahead and try these21 best healthy cooking hacks of all time while you are there, too.

With regard to beef, there are certain types that are better for you, overall. Your best bet goes fornourished with grass.

"Grain cows consume corn and soy products as the cows fed to the grass feed mainly on the grass, and because of this, the nutritional composition is a little different between the two," saysMaggie Michalczyk, MS, RD. Although both sources are loaded with iron, zinc and selenium, nourished with grass contains more omega-3 fatty acids and is higher in vitamin A, vitamin E and other antioxidants.

"The beef is [also] high iron content, especially heminic iron, which is the most easily absorbed iron form of your body," she says, and most women need more iron to avoid Anemia.

Fat fish such asSalmonWhite tuna and sardines are excellent sources of protein and responsible for healthy grease and vitamins.

"Fish contains omega-3, fatty acids, an essential fatty acid that comes from food and is related to benefits such as heart health risks and a reduction in osteoporosis that some women are at risk" , says-Michalczyk.

quinoa is a vegetable protein and contains all the nine essential amino acids that the body can not do itself. In addition, it is rich in fiber, vitamins C and E, antioxidants and is naturally gluten free. The list is infinite! It's a great option for womenwho do not eat meat, Says Michalczyk. You can use it as a base for breakfast bowls, grain bowls with lentils or tofu, or to make Quinoa cakes.

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"Lentils are an iron containing a source of herbal proteins, and many women are experiencing low iron levels or have been diagnosed with iron deficiency anemia because of increased losses by menstruation, pregnancy and breastfeeding , Says-Michalcyzk. The lenses are an excellent option for women looking for a herbal or vegetarian option that is rich in protein, iron and fiber, and they are super versatile.

The seeds, like chia, hemp and protein linen and nutrients with each bite. They are a source of solid vegetable origin of protein for those who do not eat meat.

"They contain magnesium, a powerful nutrient that helps regulate muscle and nervous function, blood sugar, blood pressure and bone health," says Michalczyk. Add them to everything fromgroats, Yogurts, salads, smoothies, and dessert itself.

If you need a quick snack that you know is healthy for you, take a littlenuts!

"The nuts contain a rich source of healthy fat, especially Omega 3 fatty acids, which play a central role in the health of women, as they are necessary for successful aging and can reduce the risk of cognitive decline,breast cancer, And heart disease, "saysIlyse Schapiro MS, Rd, CDN. In addition, these greases help in the production of hormones and ovulation and can prevent or improve postpartum and post-menopause depression, she says.

"The link between soy and the risk of breast cancer has been studied for years. However, it appears that the regular consumption of quality soy products, such as the biological tofu, can be preventive against breast cancer and promote anti-inflammatory advantages in women, "says Schapiro.Tofu Contains vegetable proteins and is an excellent source of iron, calcium and magnesium. You want to try and buy bio tofu to stay away from treated soy and genetically modified organisms (GMOs).

Green peas are rich in folic acid, vitamin B that reduces the important risk of neural tube malformations (ATN) during pregnancy and breastfeeding.

"Farate low consumption has also been linked to depression and cognitive decline later in life, so that a large source of food fiber, plant-based protein and antioxidants, green peas can Make the perfect addition to any meals, "says Schapiro.

So, what is it on the egg at pasture? Well, they contain quality proteins and a significant amount of vitamins and essential minerals.

"With respect to cage or free range eggs, grazing elevated eggs contain larger compositions of soluble vitamins in greases (A, D, E) and omega-3," says Schapiro. Another evolution is that choline, found in egg yolks, is essential to brain development andis said To reduce the risk of complications during pregnancy, do not just stand with egg whites all the time!

Chicken Provides a rich source of animal protein and all essential amino acids, which you need to get from your diet.

"One of these amino acids, named tryptophan, is necessary for the production of serotonin, or the" good "hormone," says Schapiro and the chicken is a rich source. "Chicken consumption can help prevent the prevention of Osteoporosis later in life, because adequate protein grip plays a major role in bone health, "she adds.

The advantage of eatingGreek yogurt Is it packed with protein, which helps you feel more powerful.

"In relation to the ordinary yogurt, the Greek yogurt is naturally lower in sugar and contains a good source of calcium, potassium and vitamin B12", explains Schapiro. Greek yogurt also contains probiotics or "good bacteria" that support a healthy intestine. This yogurt containing probiotics can help prevent bacterial vaginosis in women and to improve overall mood, also explains Schapiro. To better control blood glucose, make sure to opt for a clear and unsweetened Greek yogurt. You can always add fruits!