Funny pistachios
Chestnuts are a convenient snack and a complete source of plant-based protein that provides all 9 essential amino acids. About 90% of the fat in chestnuts is unsaturated fat that is good for the heart. Chestnuts also contain fiber, antioxidants, vitamin B6, phosphorus, thiamine and copper.
Eggs
Eggs are a complete source of protein, very easy to prepare from boiled, fried to egg omelet. A large egg contains about 6 grams of protein and is rich in important micronutrients such as choline, iodine and vitamin D.
Lentils
Half a cup of lentils provides about 9 grams of protein along with abundant fiber, folate, potassium and iron. Thanks to the combination of protein and fiber, lentils are a choice that creates a feeling of fullness for a long time. When combined with lentils (or other beans) with cereals (wheat, oats, millet, corn...), the body will receive all 9 essential amino acids.
Chicken
An 85-gram serving of chicken provides up to 26 grams of lean protein. Chicken is rich in vitamin B12 and choline - 2 important nutrients that support brain health, support nervous system function and protect cognitive abilities in the elderly.
Greek yogurt
A small box of Greek yogurt (240 grams) contains up to 20 grams of protein and provides all 9 essential amino acids. Pure Greek yogurt can be used instead of mayonnaise in salads or added to smoothies to supplement protein and calcium.
Fish
An 85-gram serving of salmon provides 22g of high-quality protein. Fatty fish such as salmon or tuna are the leading source of omega-3 fatty acids, bringing benefits to cardiovascular, brain and cognitive health.
Tofu
Made from soybeans, tofu is a complete source of plant-based protein with affordable prices and diverse processing methods. Tofu also provides calcium and copper, suitable for stir-fried dishes, soups, salads or smoothies.
Quinoa seeds
Quinoa seeds are often known as foods rich in complex starch, but they are also a great source of complete protein from plants. Cooked quinoa seeds are also very rich in fiber and antioxidants, good for overall health.
