Proteins are the building blocks of the body. They make up bones, cartilage, muscles, blood, skin, enzymes, hormones, and vitamins. They are essential for growth and development. They repair and build cells and tissues like muscle, and they play an important role in body processes like blood clotting, fluid balance, and immune response.
In addition to meeting your daily protein needs, try to eat a variety of protein-rich foods to make sure you?re getting the vitamins, minerals, and other nutrients you need for optimal health. Proteins from animal sources, such as meat, eggs, and dairy, as well as soy and quinoa, are called complete proteins. This means they contain all the essential amino acids your body needs and are the highest quality sources of protein.
You can also get essential amino acids from plant-based foods. However, most plant-based proteins do not contain all of the essential amino acids needed and are therefore called incomplete proteins. If you avoid animal proteins, the best way to make sure you?re consuming a healthy mix of amino acids is to enjoy a variety of plant-based proteins throughout the day.
Lean meats like chicken, turkey, and beef are excellent sources of high-quality protein, as well as important nutrients like iron and zinc. Choose lean or low-fat meat options like lean ground beef or skinless chicken breast to avoid unhealthy saturated fats.
1. Fish like salmon, tuna, and mackerel are rich in protein and heart-healthy omega-3 fatty acids. Look for seafood options like salmon, anchovies, and trout that are lower in methylmercury.
2. Dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients. Greek yogurt is a great option because it?s high in protein, as well as nutrients like calcium, vitamins, and minerals. Dairy products can be high in saturated fat, so opt for low-fat dairy options and limit the amount of cheese you eat.
3. Beans, peas, and lentils include kidney beans, pinto beans, white beans, black beans, lima beans, broad beans, soybeans, chickpeas, black-eyed peas, pigeon peas, split peas, lentils, and edamame. These plant-based foods are excellent sources of protein, as well as fiber, folate, potassium, iron, and zinc.
4. Nuts and seeds include almonds, hazelnuts, walnuts, peanuts, chia seeds, pumpkin seeds, sunflower seeds, and peanut butter. Not only are they rich in protein, they also provide healthy fats, vitamins, and minerals. Nuts are high in fat and calories, so watch your portion sizes.
5. Eggs contain all the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants.
6. Quinoa is also a plant-based source of protein, which is a complete protein. One cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. Quinoa is also a good source of minerals like manganese, phosphorus, and copper.
7. Soy products like tofu (pictured) and tempeh are good sources of protein, especially for vegetarians and vegans. A quarter cup of tofu provides seven grams of protein.
As for the benefits of a higher protein diet, a higher protein diet can help support muscle repair and growth if you?re trying to gain muscle mass. If you?re over 50, you should increase your protein intake to one gram per kilogram of body weight to maintain muscle mass, which decreases with age. When you exercise, muscle cells break down. Protein from foods helps repair the damage, ultimately strengthening the muscles.
The benefits of high-protein diets for weight loss are controversial. However, one meta-analysis found that a high-protein diet can lead to weight loss and prevent weight regain after weight loss. The authors note that future studies that follow patients for more than a year are needed to learn more about this.
One study found that eating plant-based protein was associated with a lower risk of developing cognitive decline later in life. The researchers observed that for every 5% of calories from plant-based protein instead of carbohydrates, participants had a 26% lower risk of developing dementia.
