11 Foods That You Must Take for Good Health


Consuming enough protein through the diet is essential for the body to carry out several vital functions efficiently, being the maintenance of tissues, the correct functioning of the immune system or the regulation of different biochemical reactions through enzymes some of the activities most relevant.

Therefore, it is essential to know which foods contain interesting proportions of protein, both of animal and vegetable origin, in order to correctly comply with the recommended daily amounts of this macro-nutrient.

Egg: The Protein Par Excellence

If we talk about protein, it is unthinkable not to mention the egg as one of the reference foods. Egg protein is classified as the one with the highest biological value, that is, with a higher protein quality due to its high proportion of essential amino acids.

Whether cooked, baked, fried, or used in desserts, eggs are one of those must-have foods in the fridge. Some very appetizing recipes with eggs are baked eggs with zucchini, pomegranate skillet, and eggs, and an omelet with egg white, oatmeal, and banana.

Yogurt: The Versatile Dairy

Among the dairy group, yogurt is one of the foods most valued by the average consumer due to its high nutritional interest. In addition, both classic yogurts and fresh whipped cheese —which is not the same as yogurt— have quite high protein concentrations.

Yogurt is a classic dessert and is not only consumed accompanied by fruit, but it is also common to use it in the preparation of healthy sauces and other culinary preparations since it is quite easy to prepare it at home. Discover these magnificent recipes with yogurt that we offer you from Vitónica: fitness yogurt sponge cake, yogurt and cheese glasses with raspberry sauce and oatmeal cookies, and unsweetened yogurt.

Soy: Vegetable Proteins also have Something to Say

There is a strong food myth in relation to vegetable proteins around their poorer nutritional quality compared to proteins of animal origin. The main theme is that foods of plant origin do not have a complete essential amino acid for the human body. This is actually true, but it does have certain nutritional nuances.

On the other hand, soy or soybean is plant-origin food that breaks with this idea, since it does offer a complete protein of plant origin that in recent years has had an indisputable explosion in terms of food fame. Some very interesting and tasty food preparation you can make with soy are zucchini stir fry with textured soy and sesame, baked peppers stuffed with textured soy, and tofu with eggplant in soy sauce.

Milk: The "Whey Protein" also Works in the Kitchen

Whey protein, or "whey protein" is well known to lovers of fitness and healthy eating. Consumed as one of the celebrity supplements for its interest in increasing muscle mass. Soy-powdered dairy components are also extremely interesting in the kitchen through the preparation of multiple healthy dishes and desserts.

Some of the most interesting recipes that recommend preparing at home with "whey protein" are protein cottage cheese and white chocolate muffins, peanut dip and sweet protein for snacking, and protein chocolate ice cream.

Cod: Fish Rich in Protein

In general, all fish and meat have a high proportion of proteins in their composition. However, cod stands out above other varieties of fish, since it has a very low amount of fat, which is an advantage with respect to the proportion of protein compared to the rest of the macro-nutrients.

Despite not being one of the most famous fish by the general public, the truth is that cod offers multiple options in the kitchen to satisfy all types of palates. These are some of the culinary works that you can prepare with it: cod in tomato sauce, aubergine, and basil, artichokes with cod, and cod with steamed potatoes in the microwave.

Turkey: Healthy Poultry

In general, animal meats are very good sources of protein. Among them source, some types of meat like red and processed meat, create some uncertainties in the scientific community regarding their healthy profile.

However, lean poultry meats, such as chicken or turkey, are presented as healthy alternatives to include in the diet through the different formats that we find in the supermarket. Some recipes that we can make with turkey are turkey soup with barley and carrots, turkey skewers and tomatoes with yogurt, and turkey and mushroom meatballs.

Peanut: Legume and Not Dried Fruit

Legumes and nuts are two food groups that offer variable amounts of protein and are essential in a vegetarian diet to meet the dietary needs of this macronutrient diet. Generally, plant foods are deficient in some essential amino acids —not all of them—, hence their supplementary consumption is sometimes recommended, such as lentils with rice, in order to compensate for these possible deficits through a legume plus cereal combo. However, it is not necessary that this mixture be produced strictly at each meal since the body has certain reserves of amino acids.

This also happens with peanuts, a legume that, due to its appearance and way of consumption, is often confused with dried fruit. Peanuts offer interesting amounts of protein in the diet, whether eaten raw or with the classic peanut butter that many are passionate about. Here are some great peanut recipes: Banana Peanut Butter Toast, Peanut Broccoli, Pumpkin Seeds, Brewer's Yeast, and Banana Peanut Rolls.

Seitan: Quality Vegetarian Protein

Seitan is obtained from wheat gluten, and constitutes one of the protein sources of greatest interest in the vegetarian and vegan population, although it is not only relegated to this population group. More and more consumers are encouraged to try this type of vegetable preparation that serves as a substitute for meat, both organoleptic and nutritional.

In addition, seitan offers multiple possibilities in the kitchen, both for novice users and for the most expert. These are some recipes with seitan that you can start preparing to get started in the consumption of this food: seitan skewers with vegetables, seitan fillets in pepper sauce, and seitan stew with orange.

Cured Cheese: The More Cured, The More Protein

During the cheese-making process, different very interesting stages take place. One of them is the final ripening. At this stage, cheese proteins undergo some biochemical changes that determine the final composition of the food. Therefore, the longer a cheese remains in the curing or maturing stage, the higher its protein content, and also fat.

This can become a double-edged sword when determining the wholesomeness of aged cheese, since the more aged the food is, the higher its caloric content will also be. In general, preferential consumption of fresh cheeses is recommended in the diet, since the amounts of fat and salt are lower. However, aged cheeses can be easily included in a healthy diet as long as they are not consumed in large quantities. Some delicious recipes where you can use aged cheese include keto (and gluten-free) garlic bread, baked potato and zucchini bites, and hake and broccoli meatballs.

Oats: Cereal with Many Possibilities

The healthy benefits of oats are well known, mainly due to the protective role at the cardiovascular level that the beta-glucans contained in this cereal have. However, it also contains sufficient amounts of protein to consider oats as a food rich in them, especially compared to other foods in the group of cereals.

It is very easy to use oatmeal in the kitchen, either raw or through porridge with nuts, fruit, or even yogurt. Here are some of the most delicious recipes with oatmeal: oatmeal and banana bonbons, pumpkin and oatmeal burgers, and a glass of yogurt, oatmeal, and roasted pineapple with spices.

Lupine: The Hidden Treasure of Legumes

Lupin is one of those foods that are unfamiliar to the vast majority of the population worldwide. However, the consumption of this product is much more common in other European regions. For this reason, lupins are included as one of the 14 mandatory allergens on food labeling throughout the European Union.

Despite its low fame, lupins are one of the richest legumes in protein that exist and can be very interesting in the diet consumed as a snack, edamame style, or used as flour or chopped in vinaigrettes and salads.

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