Live Longer Habits

Getting enough protein every day is important for your health. Good sources of healthy protein include eggs, nuts, lean meats, fish, dairy products, and some grains. 

Proteins are large molecules that play many roles in our bodies, such as supporting our cells, helping our immune system, allowing us to move, and helping with hormone production. They are made from smaller units called amino acids. There are nine amino acids that our bodies cannot produce, so we need to obtain these essential amino acids from our food. In addition to being crucial for health, consuming protein can help you feel full and satisfied, which is beneficial for maintaining a healthy weight. 

The recommended daily amount (RDA) for protein is 0.8 grams for each kilogram of your body weight (or 0.36 grams per pound). This amount reflects the least you need to meet your body’s requirements. Here are some tasty foods that are high in protein: 

Eggs

Whole eggs are easy to digest and packed with vitamins, healthy fats, and antioxidants. A large egg (about 50 grams) provides roughly 6.3 grams of protein. 

Almonds

These nuts are loaded with nutrients like fibre, vitamin E, and magnesium. A serving of 28.35 grams gives you about 6 grams of protein. 

Chicken Breast

A great option for protein, chicken breast also provides several B vitamins and minerals. Half of a chicken breast (around 86 grams) contains about 26.7 grams of protein. 

Cottage Cheese

Low in fat and calories but high in protein, cottage cheese also contains many essential nutrients. A serving (226 grams) offers about 28 grams of protein. 

Greek Yogurt

This thick yogurt is high in protein and has a creamy texture. A normal-sized container (200 grams) has around 19.9 grams of protein. 

Milk

Dairy milk is a good source of protein along with many vitamins and minerals. One cup (246 ml) contains about 8.32 grams of protein. 

Lentils

These legumes are rich in plant-based protein, making them a fantastic option for vegetarians or vegans. 100 grams of cooked lentils provide around 9.02 grams of protein. 

Lean Beef

This meat is high in protein and also provides important nutrients. An 85-gram serving offers about 24.6 grams of protein. 

Fish

Fish is not only a good protein source but also contains important vitamins and minerals. A half fillet of salmon (124 grams) delivers around 30.5 grams of protein. 

Quinoa

This grain contains more protein than many others and is known as a complete protein because it has all nine essential amino acids. A serving (185 grams) offers about 8 grams of protein. 

Protein Powders

These can be a quick way to increase your protein intake. Whey protein provides about 16.6 grams of protein per scoop, while pea protein has around 15 grams. 

Ezekiel Bread

Made from sprouted whole grains and legumes, this bread is higher in protein and nutrients than regular bread. One slice (50 grams) offers about 6 grams of protein. 

Pumpkin Seeds

Packed with minerals and protein, a serving of pumpkin seeds (29.5 grams) provides about 8.8 grams of protein. 

Turkey Breast

Mostly protein and low in fat, turkey breast has about 25.6 grams of protein in a serving (85 grams). 

Shellfish 

Including shrimp and clams, shellfish are great protein sources, too. An 85-gram serving of cooked clams gives you about 21.8 grams of protein. 

Peanuts and Peanut Butter

These snacks are rich in protein and can help you feel full. A serving of peanuts (28.35 grams) has about 7.31 grams of protein, while two tablespoons of peanut butter (32 grams) will provide around 7.2 grams. 

In conclusion, getting enough protein each day is key for good health. While everyone has different protein needs, most active individuals should aim for 1.2 to 2 grams for each kilogram of body weight (0.54 to 0.9 grams for each pound) each day. Thankfully, there are plenty of high-protein foods to choose from, whether you prefer animal-based or plant-based options.

Source: healthline