Foods Rich in Albumin

To maintain good health, a level of 4.0 g/dL or higher of it is needed in the body; when protein intake is very low, or of low quality, albumin decreases and a loss of the so-called protein-energy condition can occur; as a result, muscles and fats break down to supply the essential amino acids the body needs to work, which can cause weakness, vulnerability to infections and depression, among other conditions.

To maintain or improve albumin levels, you need to know how much protein to take in through foods rich in albumin, which contain more protein than others, giving us the power needed to protect several organs of the body, including the kidney, to train better and with more energy, and of course to obtain greater-than-normal muscle gains, thanks to the compounds that this powerful ingredient of nature gives us.

The best foods with albumin

• Egg white is made up of 100% albumin, the best-quality protein you can eat, and it is also low in phosphorus, providing up to 7.2 grams of pure protein in the case of two egg whites.
• The whole egg provides a large amount of albumin with 6 grams of complete protein, to strengthen the body, especially in the mornings, and for good reason it was and is a popular food among athletes.
• Burgers made from turkey or lean beef are a food with plenty of protein, in addition to providing iron, which helps prevent anaemia while energising the protein cycle.
• Chicken is versatile as a main dish, served hot or cold on any occasion; its protein ranges from 14 to 28 grams, depending on the size, but processed chicken should be avoided, as it contains a lot of sodium and phosphorus, which can affect the kidneys when consumed in excess.
• Cottage cheese, compared with milk and cheese, is lower in potassium and phosphorus;
• Fish is a great source of protein; fatty fish, such as salmon, mackerel and rainbow trout, are also rich in omega-3 fatty acids that help reduce inflammation; another option is to make use of our seafood, which gives us the power needed to maintain health and achieve amazing results from training.
• Greek yoghurt, although rich in potassium and phosphorus, contains 22 grams of protein in a single cup, so it is an excellent complement to any diet plan, even as a substitute for meat in some meals.
• Whey or egg protein shakes, in powder or liquid form, make the complete combination of supplements and foods, but they are part of the foods rich in albumin, because of their biological value, because they are low in potassium, and because they contain other bioactive compounds that facilitate the digestion of amino acids.
• Pork chop, besides containing high-quality protein, is a good source of iron and thiamine; one cooked chop provides 20 to 26 grams of protein.
• A protein bar can contain more than 15 grams of protein, with less than 150 mg of phosphorus and less than 200 mg of potassium and sodium.
• Tofu is a curd made from soybeans; it comes in several textures, but provides 7 to 13 grams of protein per half cup, and although it is higher in phosphorus and potassium than other foods rich in albumin such as meat, it remains an alternative protein source, ideal especially for vegans and vegetarians.