10 Excellent Sources of Protein

Proteins are macro nutrients made of amino acids our human bodies need to grow and develop properly.

In order to produce all the proteins we need, our bodies have to have 20 different amino acids. The body can manufacture several amino acids for us to have protein but it would not be enough. On its own, our body is only capable of manufacturing 10 of the 20 amino acids. In order to obtain the right amount of essential amino acids, we have to eat several specific kinds of meat and vegetables.

The exact amount of protein a person has to consume each day is still debatable. Currently, the recommended daily intake or RDI of protein is 56 grams for men within the age group of 19-70, and 46 grams for women who are 19-70 years old.

The body converts excess protein into energy. Some people argue if the excess protein harms the liver or not.

We will have problems in our muscles if we lack protein. Protein deficiency can even lead to the malfunction of the entire human body.

Two Categories of Protein in Foods:

1. Complete Proteins. We can get these from animal products like turkey, pork, chicken, duck, beef, bison, pork, and venison. We can get all the amino acids our body needs from these sources.

2. Incomplete Proteins. We can get these from plant foods like beans, vegetables, grains, and nuts. These can provide but a limited amount of amino acids. Since these foods cannot provide us with everything in terms of protein, we have to eat them in bigger quantities and combinations for us to obtain what we need to be fit and healthy.

The excellent source of protein is obviously animal products. However, this does not really mean that people who have vegetarian diet will suffer from protein deficiency. They can obtain adequate amount of protein by combining foods like lentils, beans, brown rice, and vegetables. However, it does not take more overall caloric intake to have the right amount of protein if you only eat vegetables. This can be a problem when you are to attain an ideal weight, optimal health, and blood sugar management. This makes protein from animals very essential.

Below is a list of foods with the highest amount of protein.

1. Turkey Breast (and Chicken Breast)
2. fish such as salmon, tuna, or halibut
3. cheese such as cottage cheese and low-fat mozzarella cheese
4. pork loin or chops
5. Lean Beef and Veal (Low Fat)
6. Tofu
7. mature soy beans
8. Eggs (Especially Egg Whites)
9. milk, soymilk, and yogurt
10. nuts and seeds (watermelon, pumpkin, squash, and Chia seeds, peanuts and almonds

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