Poultry food contains 25% protein, which is similar in structure to human tissues and has a high utilization rate, such as quail meat, chicken meat and duck meat. Fish contains 20% protein. Muscle fibers in fish are short and rich in water content, which is easy to be digested and absorbed. There are a lot of protein in various deep-sea fish.

2. Eggs and milk

There are 3.3% protein in milk and goat milk, which are mainly lactoglobulin and casein, so it is high-quality protein, and it is easy to be digested and absorbed by human body. In addition, all amino acids are very complete, and it can also provide a lot of calcium for the body. Egg food contains 15% protein, mainly whey protein and ovalbumin, especially the yolk contains a high content of protein.

3. Meat and beans

Meat contains 20% protein, which contains essential amino acids for human body. It has a very complete variety and a sufficient quantity, and belongs to high-quality protein. Protein content in beans is very high, protein content in soybeans is 40%, and amino acid is also very rich.

4. Nuts and cereals

Nut food contains a lot of vitamins and protein, and minerals and oils are also very rich. Eating more nuts can promote growth and development, and improve resistance and immunity. Cereal food contains a lot of plants, protein.

5, kelp and shrimp skin

Kelp and shrimp skin are high-calcium seafood. If you eat 25 grams a day, you can supplement 300 milligrams of calcium. And they can also reduce blood lipids and prevent arteriosclerosis.

People's Network-How to supplement protein with food? Four kinds of food are rich in high-quality protein.

People's Daily Online-Does High Calcium Milk Supplement Calcium? Four reliable calcium supplement foods