High biological value proteins
The proteins, within a healthy and healthy diet, they become fundamental macronutrients in a balanced diet, since they participate and carry out a great diversity of important functions for the correct functioning of our organism.
Explained in a simple way, the proteins they are macromolecules composed mainly of hydrogen, oxygen, nitrogen and carbon, although the great majority also contain phosphorus and sulfur, being formed by the union of several amino acids by peptides.
What are high biological value proteins?
Taking into account that the quality of a certain protein depends on its content of essential amino acids, the biological value it is precisely the index that measures that quality.
This means that a protein has a high biological value when it is rich in essential amino acids. Or, which is the same, when it has all the amino acids in sufficient quantities to form the different proteins that our body needs.
There are different types of essential amino acids: phenylalanine, leucine, lysine, isoleucine, methionine, threonine, tryptophan and valine.
Where to find proteins of high biological value
Animal proteins of high biological value
All foods of animal origin have proteins of high biological value, which means that most animal proteins They are precisely rich in this type of protein.
However, there are certain foods that stand out precisely because of their high content of proteins of high biological value:
Quality of animal proteins of high biological value | |
Eggs | 100 |
Cow meat | 75 |
Chicken meat | 75 |
Fish | 75 |
Cow milk | 75 |
Vegetable proteins of high biological value
It is also possible to find vegetable proteins of high biological value. Of course, the key is in combine different plant foods and thus obtain a much more complete protein.
In order to obtain also vegetable proteins of high biological value you can pay attention to the following complements:
- Legumes + whole grains.
- Legumes + pasta.
- Legumes + nuts.
- Cereals + nuts.
If you are interested in learning more about how to best combine proteins, you can read our special note dedicated to mix animal and vegetable proteins.
Image | Foodring This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.
