Eating is crucial for maintaining a healthy body. It makes you feel full and helps build muscle, but it also strengthens your bones and boosts your immune system. A study published in Frontiers in Endocrinology (2018) found that high-protein diets have numerous benefits, including promoting weight management, managing blood sugar levels, and enhancing calcium absorption for optimal bone health. Pay attention to the importance of protein in your diet; make it a priority to consume high-protein foods for overall health and wellness.
What is protein?
Protein is super important for our body and can be found in muscles, bones, skin, hair, and other body parts. It helps us do important things, like move and breathe. There are over 10,000 different types of protein that help us stay healthy. Protein is made from little pieces called amino acids. Our body can make some amino acids by itself, but we need nine special ones from our food. These special amino acids are called ‘essential amino acids’. These amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
How much protein should I eat?
Protein is essential, but excess consumption is not needed. Most healthy adults require 0.8g of protein per kg of weight, 55g for men and 45g for women. However, certain factors like age, activity level, and health status may require more. Older adults and those who exercise regularly may need more protein for muscle maintenance and growth. Consuming 15–25 grams of protein within 30 minutes of exercising is recommended to aid muscle recovery and growth.
Why do we need protein?
Protein is a nutrient that our body needs to function properly. It has many important roles, such as building tissue, cells, and muscles and producing hormones and antibodies. Everyone needs protein in their diet. You may need more protein to help your muscles grow if you do sports or exercise. Studies show that as we age, we may need to eat more protein to prevent muscle loss associated with aging.
Can you eat too much protein?
For most people, eating healthy food gives us enough protein. But it’s better to eat less protein. That’s because it can make us sick in the long run. It can weaken our bones, and if we already have a kidney problem, it can worsen it. Some protein is good, but too much is bad. People in the Western world often need more carbohydrates and protein for breakfast and lunch. It’s better to eat protein throughout the day. Many foods have protein, like eggs, chicken, and beans.
What can protein do for you?
Proteins are vital for numerous functions in the body, including:
- Protein helps you feel full and supports weight management.
- Consuming protein may help lower the risk of developing high blood pressure.
- Protein supports injury recovery.
- Protein prevents age-related muscle loss.
- Protein helps the immune system function properly.
Protein also helps build:
- Hair
- Nails
- Tissues
- Enzymes
- Hormones
- Muscles
- Cartilage
- Skin
- Blood
High protein Foods
- Chicken Breast:
Chicken breast is a great way to get protein in your diet because it is low in fat. Without the skin, it is especially high in protein. Chicken breast also contains important vitamins like B and minerals like zinc and selenium. Half of a chicken breast (86 g) provides 26.7 g of protein.
2. Lean Beef:
Beef is a great protein source with important nutrients like zinc and iron. Zinc is important for a strong immune system; iron is crucial in transporting oxygen throughout the body. Make a skillet steak with mushroom sauce or a slow-cooker beef stew to enjoy a tasty beef dish. A 3-ounce serving of 93% lean ground beef provides 22 grams of protein.
3. Eggs:
If you’re looking for a quick and easy way to get some high-quality protein into your diet, try eating eggs. One egg contains 6 grams of protein and can be prepared in various ways, such as scrambled or hard-boiled. You can also include them in recipes like spinach omelets or egg salad.
4. Sea Food (Fish):
Seafood is a great source of protein and contains heart-healthy omega-3 fatty acids. A 3-ounce serving of seafood has the following amount of protein:
- Salmon: 22.5 grams
- Tuna: 25.5 grams
- Scallops: 17.5 grams
- Rainbow trout: 20 grams
- Shrimp: 20.5 grams
- Tilapia: 22 grams
Remember that seafood is an excellent option to add more protein to your diet. The above table shows the amount of protein you get from each type of seafood in a 3-ounce serving.
5. Milk:
Dairy milk is a nutritious food that contains almost all the essential nutrients your body needs. It’s a good source of high-quality protein and provides you with vitamins and minerals like calcium, phosphorus, and riboflavin. However, if you’re lactose intolerant, you may not be able to tolerate milk and other dairy products, and you may have to avoid some dairy-containing foods. One cup of dairy milk provides 8.32 grams of protein, making it a good source of protein.
6. Creamy cottage cheese:
A half-cup serving of creamy cottage cheese contains 2 grams of protein. This makes it a natural and easy-to-use source of protein for a balanced diet. You can also use it to make yummy foods like spinach dip and lasagna roll-ups.
7. Beans:
Beans are a great source of protein, especially soybeans, which have 31 grams of protein in one cup. Other beans, like chickpeas, pinto beans, black beans, and kidney beans, also have a lot of protein. Beans are also high in fiber, which helps keep you feeling full for longer.
8. Nuts:
Nuts are an excellent source of protein and healthy fats. They are also high in calories, so eating about one ounce per serving is recommended. Some good options include almonds, pistachios, Brazil nuts, cashews, and walnuts. Almonds and pistachios have 6 grams of protein each, Brazil nuts 4 grams, cashews 4.5 grams, and walnuts 4 grams.
9. Lentils:
Lentils are a great plant-based protein source, with 18 grams per cooked cup. They also contain antioxidants, fiber, and essential vitamins and minerals, making them valuable to any diet. There are many ways to enjoy lentils, from a warm vegan lentil soup to a lentil bowl with fried eggs and greens. Add lentils to your meals for a tasty and nutritious protein boost.
10. Yogurt:
Greek yogurt is a good way to get protein. You can find up to 19.9 grams of protein in a 7-ounce (200-gram) serving. Flavored yogurts often have too much sugar. Eating plain Greek yogurt and adding your favorite fruits, nuts, or seeds is better.
11. Whole grain:
Eating high-fiber whole grains is better for your health than refined grains. They contain more nutrients per cup. Here are the amounts of fiber in some high-fiber whole grains per cup:
- Brown rice: 5.5 grams
- Quinoa: 8 grams
- Oatmeal: 11 grams
- Bulgur: 6 grams
12. Nut butter:
Nut butter, such as peanut butter and almond butter, can quickly and easily add protein to your diet. You can use 1-2 tablespoons of nut butter for a protein boost. When enjoying nut butter on toast, in a smoothie, or as a dip for fruits and vegetables, it’s important to note that the protein content per serving can vary depending on the type of nut butter used. This will help you make informed choices about your nut butter consumption.
13. Protein Powder:
Whey protein powder is a special powder that helps muscles grow bigger and stronger. It’s made from milk and has lots of protein. But some kinds have sugar and sweeteners, so read the label. The label also tells you how much protein is in the powder.
14. Seeds:
Seeds are small, but they are incredibly nutritious. If you take one ounce of mixed seeds that include flax seeds, chia seeds, sunflower seeds, and pumpkin seeds, you’ll get 5 grams of flax seeds, 5 grams of chia seeds, 6 grams of sunflower seeds, and 5.5 grams of pumpkin seeds. Flax seeds provide omega-3 fatty acids; chia seeds are high in fiber and protein; sunflower seeds are rich in vitamin E and antioxidants; and pumpkin seeds are packed with magnesium and zinc. Adding seeds to your diet can easily boost your intake of essential nutrients.
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High protein Fruits
Fruits are a great way to get vitamins, minerals, and antioxidants. Even though they don’t have much protein, some fruits have more protein than others.
- Avocado: 3 grams per fruit
- Guava: 1.5 grams per fruit
- Blackberries: 2 grams per cup
- Apricots: 2 grams per cup
Note that consuming various fruits can provide various health benefits, and it’s recommended to incorporate them into your diet.
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Cheap Protein Sources
There are plenty of options if you’re looking for affordable protein sources. While high-quality meat and seafood can be expensive, you can still get your protein fix with these budget-friendly alternatives:
- Peanut butter
- Edamame
- Eggs
- Beans
- Lentils
- Canned tuna
- Sunflower seeds
- Sardines
- Oats
- Milk
FAQ’s
How can I eat more protein?
You can consume high-protein foods like lean meat, poultry, seafood, eggs, and dairy products at each meal to increase your protein intake. You can also opt for plant-based protein sources like beans, legumes, nuts, and seeds to meet your protein needs.
How can I get 100–150 grams of protein a day?
To achieve a protein intake of 100–150 g per day, consuming a variety of protein-rich food options with each meal is recommended. Greek yogurt, chicken breast, and salmon fillet are excellent protein sources. Plant-based sources such as peanuts, beans, and tofu can also be included in the diet to achieve the desired daily intake. By following this approach, you can ensure you consume a balanced and healthy diet with sufficient protein.
Which protein is the best option?
Whey protein is a commonly used protein that is ideal for daily consumption. It contains all the essential amino acids necessary for the body and is easily digestible. This protein can help increase energy levels and reduce stress. After a workout, it is recommended to use whey isolates and concentrates.
Conclusion on High protein foods
In conclusion, incorporating protein-rich foods into your diet is a great way to ensure you get all the nutrients for a healthy body. Not only do these foods provide an excellent source of protein, but they also contain other essential vitamins and minerals that benefit your overall health. Additionally, they can help you feel fuller for longer periods of time, making them an excellent choice for anyone looking to lose weight.