What are Lean Proteins and their Contributions towards Diet?

Known, above all, for its importance when it comes to regenerating muscles, lean proteins also strengthen the immune system and are essential for the formation of antibodies. Lean proteins are essential nutrients for the optimal functioning of the body. They are present in all food groups. Increase body energy In return, they provide a minimum amount of fat. To have an idea: a serving contains between 50 and 55 calories and only 3 grams of fat. Proteins account for between 10% and 35% of the caloric intake of food normally consumed by a person. This equates to 46 grams for women and 56 grams for men approximately. The Lost Ways
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Starting from this initial explanation, we will explain below what advantages the consumption of lean proteins entails for the organism. We will also comment on what foods you could incorporate into your diet.

Function of Proteins

They are the main constituents of muscle tissues. Among its main functions, are:

  • They transport oxygen and carbon dioxide in the blood.
  • Promote the formation of tissues that support and fill the body, such as the conjunctive, collagen , elastin and keratin.
  • They favor the correct functioning of the immune system, insofar as they are responsible for the formation of antibodies that act against infections and the influence of foreign agents in the body.
  • Allow the formation of gastric juices, hormones, hemoglobin, vitamins and enzymes involved in chemical reactions carried out by the body.
  • And, finally, myosin and actin, two of its components, make possible the muscular contraction that allows, in turn, the movement of cells.

The Importance of Consuming Lean Proteins

To all these functions, lean proteins add other:

  • They are ideal in weight loss diets because of their high protein content and low amount of fat. They provide a feeling of fullness and thus prevent the anxiety caused by overeating.
  • They help those who do sports to optimally develop the tissues of the muscular system.
  • They affect the good growth of the nails and hair, as well as the health of the skin.
  • Its consumption also provides us with a quality energy reserve.

Foods where we can find Lean Proteins

Here’s a list of foods considered good sources of lean protein:

The Egg

The egg is the food that provides lean protein par excellence.

“It is rich in minerals, vitamins, healthy fats, antioxidants and nutrients essential to the brain”.

It is the only food of the is that possible to separate the fat completely. It should be remembered, in this sense, that the clear is the part that contains the most protein. It offers 11% protein and 0% harmful fats. The way of cooking influences the contribution of proteins. The best thing will be, then, to prepare it in the oven or roast, to make the most of its protein intake. If you use oil to cook it, always opt for healthy ones. The oils of coconut, avocado and sesame will give a touch of exceptional flavor to this meat.

Chicken and Turkey Meats

Poultry such as chicken and turkey provide lean protein. Therefore, they are much healthier than red meats.  In addition, they are very easy to prepare.  Keep in mind that both chicken and turkey contain less purines than red meats. Due to its high contribution of uric acid, purines are the cause of diseases such as arthritis. Hence, it is recommended to eat red meat in moderation.

Fish and Seafood

Both fish and shellfish are sources of lean protein. They are very healthy and provide high doses of essential nutrients such as omega-3 fatty acids.

  • The hake, sole, cod contain between 10% and 20% protein. However, they only have 5% fat in their composition.
  • Natural tuna provides good quality fats when consumed fresh. One cup of tuna contains 30 g of protein, 179 calories and only 1% of lipids or fats.

Of course, we recommend consuming natural tuna, since canning contains a lot of salt and preservatives.

  • Shrimp or prawns are low in calories and very rich in omega-3 fatty acids. They also provide other nutrients, such as selenium and vitamin B12.

Dairy Products

In addition to its calcium intake and low fat content, dairy products are a good source of lean protein.

  • Cottage cheese is a variety of very lean cheese. It provides proteins of great biological value due to its animal origin. It contributes 12% of proteins and only 4% of lipids. In addition, it is rich in nutrients. Not only does it contain calcium, but it also provides selenium, phosphorus, vitamins B2 and B12.


The lentils are rich in fiber, potassium, magnesium, folate, iron, and manganese, copper. C ombinarla with a cereal such as rice ensures obtain a complete protein portion. You will incorporate, as well, the essential amino acids and little fat. If you would like to reduce the consumption of meats, you would have to increase the consumption of vegetable protein, present in foods such as lentils. Just remember that you should eat a lot of lentil to be able to incorporate the same amount of protein that you would get from the meat. Would you say that you include enough lean proteins in your diet? What are the foods from which you usually get them?

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