Protein is an essential nutrient found throughout all of the tissues of the body. The protein acts within the cells of our bodies telling those cells what they need to be doing to keep us healthy and keep our bodies functioning properly. Protein makes up the enzymes that regulate metabolism and aid in the production of antibodies for a healthy immune response. It is also the main component of hemoglobin, responsible for carrying oxygen in the blood. Protein is also necessary for the production of essential amino acids that the body needs but cannot produce on its own.
You need to eat protein every day, as the body doesn’t store it like fats and carbohydrates. The recommended amount of protein is fifty to sixty grams per day. That is the equivalent of about four ounces of meat. There are many good sources of protein available, even if you limit your intake of meat and dairy products or have eliminated them from your diet altogether and follow a vegetarian diet. These sources include:
Meat—The best dietary source of protein is lean meat, and beef and veal has the highest amount of protein per serving. One four-ounce steak contains as much as forty-two ounces of protein. Other good meat sources include turkey and chicken breast, lightly-meat, pork and lamb, and wild game, such as bison and deer.
Dairy–Foods such as milk, cheese, and yogurt are all good sources of protein. If you are watching your weight, opt for lower-fat varieties of cheese and skim or low-fat milk. Greek yogurt, specifically, contains fifteen to twenty ounces of protein per six-ounce serving.
Fish—Fish is generally high in protein and a great source of fatty acids, such as omega-3. This includes both freshwater and saltwater varieties.
Eggs—Eggs are an excellent source of protein for those who follow a vegetarian diet or have limited your intake of meat and fish. One egg contains six grams of protein, and Vitamin B12.
Beans and Lentils—Not only are beans are a good source of protein, they’re cheap, as well. Whether dried or canned, beans and lentils, including soybeans, can have anywhere from twelve to eighteen grams of protein per one cup serving.
Nuts and Seeds— The best nuts to eat include almonds, cashews, pine nuts, pecans, pistachios, and walnuts. A 1/3 cup serving of these nuts has anywhere from three to seven grams of protein. As for seeds, the best to choose with two to five grams per 1/3 cup serving are sesame, sunflower, and pumpkin.
Avocados—While all fruits and vegetables contain at least one or two grams of protein per serving, avocados contain four grams per avocado and its protein includes all nine essential amino acids that your body cannot produce.
Pseudo-grains—While grains contain good amounts of protein, not everyone can eat grains because of Celiac disease or other sensitivities. Pseudo-grains are foods that are an excellent substitute for grains as they cook like and mimic grains in food, but are actually seeds. This includes quinoa, millet, buckwheat, and wild rice. Each contains five to seven grams of protein per serving.
