Certain nutritious proteins can help you satisfy your nutritional needs while also being enjoyable.
Protein is widely recognized as the ultimate macronutrient for muscle repair, immunological support, healthy weight management, and other benefits. And having it in your diet on a daily basis is critical for general health support. Most Americans should consume about 0.8 grams of protein per kilogram of body weight, though this amount can vary depending on the individual. A 150-pound person would require around 55 grams of protein each day.
So, how can you ensure you're getting enough protein? Whether you eat animal products or not, you may choose from a wide range of protein sources that can be incorporated into an overall balanced and healthy diet to help you achieve your protein requirements.
What Is the Purpose of Protein?
Protein, along with carbohydrates and fat, is one of the three macronutrients that perform critical roles in the body. However, unlike carbohydrates and fat, protein is composed of amino acids, also known as the building blocks of life. Protein is found in every cell of the human body.
These amino acids are used to digest food, supply energy to the body, create muscle, and many other things. And, in some situations, a lack of protein in the diet, and thus a lack of amino acids in the body, can result in muscle loss, a weakened immune system, and even weaker bones.
Amino Acids: Essential vs. Non-Essential
Before we get into which protein sources should be a regular component of your diet, it's crucial to distinguish between essential and non-essential amino acids.
Protein sources contain a total of 20 amino acids. Nine are "essential," which means that your body cannot produce them and that they must be obtained from the diet. Nonessential amino acids are those that the body can synthesize, therefore they are not required to be consumed (through adequate protein consumption can help fill in any gaps). Some protein sources contain a combination of essential and non-essential amino acids, whereas others do not. This is one of the reasons why a diversified diet is essential. You are more likely to obtain all of the necessary amino acids you require while fulfilling your overall protein demands if you eat a variety of protein sources.
8 Proteins to Consume Every Week,
Protein sources can range from animal-based to plant-based, according to a dietitian. Among the various options available, here are eight nutrient-dense, delicious, and varied protein options to eat every week.
1. Pistachios
Pistachios are a favorite snack nut that also contains 6 grams of protein per 1-ounce serving and all nine essential amino acids. Furthermore, 90% of the lipids in pistachios are unsaturated, 1 ounce has more fiber than a cup of broccoli (3 grams), and they're high in vitamin B6, phosphorus, thiamin, and copper.
Pistachios also contain a substantial amount of antioxidants. According to a new study published in the journal Nutrients, pistachios have antioxidant potential that rivals that of other popular antioxidant-containing foods such as blueberries, pomegranates, cherries, and red wine.
Pistachios can be eaten in the form of Savory Date & Pistachio Bites, Chai Chia Pudding, or Pistachio & Peach Toast.
2. Eggs
Eggs are a convenient protein source that is high in essential elements such as choline, iodine, and vitamin D. One large egg offers 6 grams of protein and preparing one is as simple as scrambling it in a skillet. However, eggs are adaptable and can contribute to savory recipes such as our Spinach & Pea Carbonara or Spinach, Mushroom, & Egg Casserole.
Eggs are abundant in protein and contain all of the essential amino acids. And because the yolk contains approximately half of the protein in the egg, make sure to eat it all.
3. Legumes
Pulses, such as lentils, are nutritious powerhouses that pack a strong punch in terms of health benefits. They are high in nutrients like as fiber, protein, folate, potassium, and iron.
Lentils, with 9 grams of protein per half-cup meal, are a filling alternative to animal proteins. Lentils and other pulses are an excellent addition to cereal grains because they provide a complete necessary amino acid profile. Lentils and other pulses (such as chickpeas or black beans) can be regarded as both a protein and a vegetable due to their high nutritional density.
Delicious lentil meals include Vegan Lentil Soup and a Quick Lentil Salmon Salad.
4. Chicken
Chicken is a staple in many families because it is the most popular meat consumed in the United States. There is no shortage of ways to enjoy this protein source, from a classic chicken soup to a nostalgic Chicken Waldorf Salad. Both dark and white flesh chicken contain vitamin B12 and choline, which may benefit brain growth, nervous system function, and cognitive ability in older persons. A 3-ounce portion contains an impressive 26 grams of protein.
5. Yogurt from Greece
Depending on the variety, Greek yogurt can contain all three macronutrients and has an unusually high protein content when compared to other forms of yogurt. A tiny container of Greek yogurt (7 ounces) has 20 grams of protein and all nine necessary amino acids, according to the USDA.
Plain Greek yogurt can be used as a sour cream or mayo substitution, as a protein source in smoothies (like this Pineapple Green Smoothie), or as a simple snack like Greek Yogurt with Strawberries.
6. Fish
Eating fish on a regular basis has been related to a host of health benefits, including cardiovascular, neurocognitive, and psychological benefits. However, 90% of Americans do not consume seafood (including fish and shellfish) at least twice a week. Fish, particularly oily, cold-water fish (such as salmon or tuna), is an excellent source of omega-3 fatty acids, which are beneficial to everything from your heart to your brain.
Salmon has 22 grams of protein per 3-ounce serving. It's also wonderful in recipes like Grilled Salmon Kebabs with Tzatziki & Green Beans.
7. Quinoa
Quinoa is commonly thought of as a carbohydrate-rich diet, but it is also a wonderful plant-based source of protein, containing all of the essential amino acids.
One cup of cooked quinoa has 8 grams of protein, as well as fiber and antioxidants. Two excellent meals that highlight the healthful grain are our Broccoli & Quinoa Casserole and Cheesy Black Bean & Quinoa Skillet.
8. Tofu
Tofu is made from soy, which contains a lot of protein. It's easy to prepare, affordable, and a popular choice for both vegetarians and meat eaters. Tofu is particularly high in calcium and copper, and each half-cup portion has 22 grams of protein. Use it in a stir-fry, salad, soup, or smoothie.
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