Full List of protein foods in Ghana. Rich and high protein diets or foods in Ghana.
Protein is the basic component of living cells and it’s made up of Carbon, Hydrogen,Oxygen, Nitrogen and one or more chains of amino acids.
We have three(3)types of protein which are:
• Fibrous Protein
• Globular Protein
• Membrane Protein
Now let me explain them one by one.
If there’s any English like that 😂🤣
•Fibrous Protein: This protein forms the muscle fiber,tendons,connective tissues and bones.
•Globular Protein: This protein can dissolve in water easily than any other protein.They have so many functions which includes;
Transporting, Speeding up, and regulating the rate of metabolic actions .
•Membrane Protein: Membrane Protein plays several roles including sending signals within cells,allowing cells to interact and transporting molecules.
Now let us talk about high protein foods in Ghana…
Did you know that legumes (chickpeas, lentils, beans) are the healthiest source of protein?
⬆️They are high in Iron, zinc, (like other protein rich foods, like meat for example )
⬇️But👆very low to none in saturated fat and cholesterol (100g of steak for example has 8g of saturated fat and 78mg of cholesterol 😲)
⬆️Another amazing benefit? They are rich in fiber and folate.
😱Meat consumption is associated with increased risk of dying from cancer, heart disease and dying prematurely in general.
⭕You might ask but wait, meat is good for you, it has lots of iron! Yup, but that iron is heme, which is the form found in blood and muscle.
When we get too little iron it can cause anemia, but if we get too much iron can increase cancer and heart disease risk
Our body needs iron, but it’s smart and if it gets too little, it starts boosting iron absorption, if we get too much, the absorption is decreased. But it only works with non-heme iron that we get from plants.
Which means when you eat legumes you are getting the best of both worlds
⭕About zinc now
Zinc in plant foods isn’t absorbed as well as zinc in flesh foods. To counter act that – eat your legumes, whole grains, nuts daily.
*Oh, as a side note, iron requirements are higher in women as we tend to lose some iron once a month
**zinc requirements are higher in men than in women as some zinc is lost in semen
*Some other Ghanaian foods rich in protein*
“Agushie” melon seeds- Is a legumes that is rich in plant based protein. The melon seeds are an excellent source of proteins, vitamins (folate, thiamine and niacin, vitamin B6 and pantothenic acid), minerals (magnesium, copper, zinc, iron, potassium, phosphorus, and manganese) fatty acids
Fish- A good source of protein needed.