The Simplest Way to Increase Protein Intake: Eating Chicken and Turkey Meat

Chicken and turkey meat is one of the foods with high biological value.

Nutrition; It is the ability of a person to take in sufficient and balanced amounts of nutrients necessary for growth, development and to live a healthy and productive life for a long time and use them in the body. Protein is one of the main nutrients that serve many functions in your body. So, what are the protein sources with high biological value, which have many benefits from muscle development to cell repair and are of vital importance in nutrition?

“Adequate and balanced” nutrition forms the basis of health in every period of life. The primary goal in your healthy eating diet is; It is to get enough energy and nutrients that meet metabolic requirements and necessary for your body to work. Chief among these is protein. The average daily recommended amount of protein for a healthy person to survive is 0.8 grams per kilogram.

The simplest way to increase your protein intake is to eat high-protein foods. And 1/3 of them consists of animal protein. It is even more important to consume foods with high biological value, especially for people who spend their days active and those who do sports. Studies show that high protein diets also help to lose weight in a healthy way by preserving muscle structure.

However, not all animal protein foods have equal biological values. Some are extremely high in this nutrient, containing almost nothing but protein and water. Here are the six foods with the highest biological value, with 80% or more of their total energy coming from protein:

1. Chicken breast
2. Turkey breast meat
3. Egg white
4. Dried fish
5. Shrimp
6. It is tuna.

Chicken meat ranks first among the most consumed quality and high protein foods in the world and in our country. Chicken meat proteins contain sufficient amounts of all amino acids required for human nutrition. In addition to protein, chicken meat is a great source of niacin, vitamin B6, selenium and phosphorus, and it also has high levels of antioxidant Omega-3.

In the second place comes turkey meat, which has an important place in optimal nutrition recommendations. Turkey meat is preferred by many people in the world because of its high nutritional value, low fat and cholesterol content, being processed with various products and taste. In our country, turkey meat, which is mainly on the agenda during the New Year period, is a food rich in vitamins B1 and B2 apart from protein. In addition, turkey meat, like chicken meat, has an important place in the prevention of cardiovascular diseases. For this reason, it is indispensable for dietetic hospital kitchens as well as normal home restaurant and fast food kitchens.

Eggs also have high-quality protein containing all amino acids. Most of the vitamins, minerals and antioxidants in eggs are found in the yolk. However, egg white contains at least 60% of the protein in an egg.

Although its consumption in our country is in small quantities; Dried fish, shrimp and tuna are also rich in vitamins, minerals and contain beneficial antioxidants.