Good Sources of Protein

by November 7, 2013

Protein can help you shed those unwanted pounds and keep your belly full. But it’s important to eat the right amount and the right kind of protein to get the health benefits.

What is Protein?

Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources.

Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70.

Any excess protein consumed is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general.

Egg Whites

Egg whites are one of the most bio available sources of protein. They can be consumed both in liquid or cooked form. When purchasing liquid form you must ensure they have been pasteurized and treated for salmonella. Per one egg white you will receive a hearty 3.6 grams of protein. Eggs are simply the front runner of protein sources for anyone who is open to consuming animal products.


Seafood is an excellent source of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat, but salmon is the heart-healthy kind: omega-3 fatty acids. While fish are an excellent source of protein and Omegas just be mindful of where it comes from. Farmed fish are a popular source now days however most of them are fed GMO corn based products. Wild fish can sometimes be susceptible to mercury so read labels.

White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so removing the skin before cooking will help to remove unwanted saturated fats.


One-half cup of beans contains as much protein as an ounce of broiled steak. Plus beans are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This great and versatile white meat is 31% leaner than 20 years ago and a nice versatile meat option in your recipes.

Lean Grass Fed Beef

Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

Protein at Breakfast

Research shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.  Get a great start to you day by adding protein rich foods to your breakfast.

Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be your the daily minimum.

Protein is one of the basic building blocks of the human body, making up about 16 % of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein. However, protein plays a major role in all of our cells and most of the fluids in our bodies.

In addition, many of our bodies’ important chemicals — enzymes, hormones, neurotransmitters, and even our DNA — are at least partially made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it.

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