Protein in your diet is essential for maintaining and repairing cells, building strong bones and muscles, increasing metabolic rate, and boosting your immune system.
For adults, the recommended dietary allowance of protein is at least 0.8 grams per 2.2 pounds of body weight.
10 healthy sources of protein
- Eggs: Eggs are one of the most nutritious sources of protein, with a single whole egg containing about 6-8 grams of protein with a major concentration present in the whites (approximately 50%). Eggs are also rich in minerals and eye-protecting antioxidants.
- Cow's milk: Milk contains all the essential amino acids needed for the body and is easily digested and absorbed. Whey and casein protein are high-quality proteins that can be obtained from cow’s milk. Whey protein is digested more quickly than casein, making it ideal to consume after a workout to repair muscles. Since casein protein takes longer to digest, it’s best to consume before bed.
- Greek yogurt: Greek yogurt is low in fat and rich in protein, containing about 9 grams of protein per serving. It helps maintain the body’s fluid balance, immune system, and nerve function.
- Chicken: Chicken breast is high in protein and contains vitamins such as niacin and vitamin B6, which help manage blood sugar levels, support brain health, lower low-density lipoprotein cholesterol levels, and reduce the risk of heart disease.
- Lean beef: Lean beef is high in protein and other vital nutrients, such as vitamin B12 and iron. It provides about 25 grams of proteins per 100-gram serving.
- Nuts and seeds: Nuts and seeds are excellent sources of protein and essential vitamins and minerals. They contain unsaturated fats, which not only protect the heart against diseases but also help regulate body weight and calorie intake.
- Almonds: Almonds contain protein, antioxidants, unsaturated fatty acids, and fiber, which work to reduce inflammation in the body, support cognitive function, and improve skin texture.
- Lentils: Lentils are loaded with proteins and minerals such as fiber, folate, manganese, iron, phosphorus, potassium, and B vitamins. They are a great protein alternative for vegans and vegetarians and can help promote a healthy heart, digestion, and balanced blood sugar levels.
- Oats: Oats are a great source of protein and complex carbs. They have health benefits that include weight loss, reduced risk of heart disease, and lower blood sugar levels.
- Broccoli: Broccoli has a higher protein content than other vegetables. It’s also full of active bioactive nutrients, such as vitamins C and K, fiber, and potassium, that help protect the body against cancer and other diseases.
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References
Harvard T.H. Chan. Protein. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
Help Guide. Choosing Healthy Protein. https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm
Help Guide. Choosing Healthy Protein. https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm
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