The best sources of protein for proper nutrition

Protein is a indeed an important part of a healthy diet. You may be familiar with the role it plays in helping you build muscle and feel full after a meal—but that’s not all it can do.

“Protein plays an important role in our body’s development,” says Jessica Corwin, a registered dietitian at Corewell Health, a hospital group in Michigan. Protein-rich foods provide amino acids that the body uses to build and repair cells, strengthen the immune system, and even help regulate hormones.

The recommended daily allowance depends on your weight: About 0.36 grams for every pound you weigh. That’s about 54 grams of protein per day for a 150-pound person.

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But it’s not always easy to get enough protein—especially if you’re trying to follow a plant-based diet. Different people also need different proteins according to their gender, health status, work level and age.

So what are the best sources of protein? Here’s what the experts say.

What foods are high in protein?

Lean, unprocessed meat is an obvious source of healthy protein for most people.

“High-quality proteins are complete,” says Sharon Collison, an instructor of clinical nutrition at the University of Delaware. This means they have everything the nine amino acids you need to get from food.

John Hopkins Medicine states that most meats—beef, chicken, pork, and fish—all average seven grams of protein per serving. (A typical portion of meat should weigh three or four ounces, about the size of a deck of cards.) Some types of seafood, such as crabmeat, shrimp, and lobster, are behind at six grams per ounce.

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But the health benefits of these types of protein can vary – “fatty meats” such as chicken and pork provide more nutrients such as iron and zinc, while fish provide helpful omega 3 fatty acids the heart

And don’t forget about the eggs. They are also a “complete source of protein,” says Harvard Health Publishing. They come in at six grams of protein per ounce.

What are the best sources of plant-based protein?

But finding the right kind of protein can be a challenge on a plant-based diet. Although plant proteins contain nine essential amino acids, some experts say they are not always present in sufficient quantities in a standard serving size.

“You really have to make an effort if you’re vegetarian or vegan, choosing foods and portions to meet those protein goals,” says Collison.

Salad won’t do the trick unless you eat a lot: A cup of leafy greens has only two grams of protein per cup, according to Johns Hopkins standards. Quinoa is high, with seven grams for a third of a cup.

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But lentils and beans are full of it.

Lentils come in at eight ounces of protein per half cup, according to Johns Hopkins. Nuts and sunflower seeds are about five grams per ounce. Lentils and beans—lentil, kidney, black and cannellini—are packed with protein power, clocking in between seven and nine grams per half-cup.

“Beans are a powerful source of energy,” says Hope Barkoukis, chair of Case Western Reserve University’s Department of Nutrition.

Why different types are the best when it comes to protein

So should you beat eggs or protein shakes for a protein boost? Not so fast.

Despite the proliferation of proteins on the market, experts say they may not be necessary if you eat a balanced diet: “Protein is present in every food group except fruit, ” says Natalie Webb, a nutritionist who has worked with the NBA. players with their food habits.

Whole foods are generally healthier than the packaged product you can buy off the shelf, even if you want to increase your protein intake. “If you take it as a supplement — just protein, or just amino acids — you’re only going to get those nutrients,” Webb says.

But nutrients “work together as a team.” Nutritionists say that if you get a lot of protein but neglect other sources of nutrition, your body will burn that protein instead of working hard to do all the other things it needs. benefit. That’s why it’s important to get protein as part of a comprehensive diet.

Barkoukis agrees. He says: “Variety is the best.