10 Excellent Sources of Protein


Proteins are large molecules composed of amino acids which our bodies require to properly develop and function.

In order to produce all the proteins we need, our bodies have to have 20 different amino acids. Our body is able to produce several amino acids in order to have protein, but it cannot manufacture all that our body needs. The human body can only produce 10 of the 20 amino acids if it manufactures on its own. For us to get a sufficient amount of amino acids, we need to consume several specific types of vegetables and animal meat.

The right amount of protein each individual needs per 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 eventually cause our entire body to malfunction.

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. These contain all the essential amino acids our body requires to be fit and healthy.

2. Incomplete Proteins. These are plant foods like grains, nuts, vegetables, and beans. Such can give us but a limited amount of amino acids. Since these cannot give us everything with regards to protein, we must eat these foods in larger quantities and combinations for our bodies to be fit and healthy.

Apparently, animal products are the best sources of protein. However, this does not mean that vegetarians will always suffer from protein deficiency. They can get sufficient amount of protein by combining foods like lentils, brown rice, vegetables, and beans. However, it does not take more overall caloric intake to have the right amount of protein if you only eat vegetables. This can become a problem when you aim for ideal weight, normal blood sugar, and optimal health. This makes protein from animals very vital.

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

1. chicken or turkey breast
2. fish such as salmon, tuna, or halibut
3. cheese such as cottage cheese and low-fat mozzarella cheese
4. Pork Loin (Chops)
5. low fat beef and veal
6. Tofu
7. Beans (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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