Protein is an all-encompassing group of molecules that provide structure and support to cells, while also playing key roles in immune function, movement, chemical reactions, hormone synthesis and more.
Protein can be found in many food sources, including meat, poultry, fish, dairy products and nuts and seeds. To meet your daily protein requirements effectively it is important to incorporate a wide array of choices into your diet.
Dairy Products
Dairy products provide essential nutrition for bone health. Incorporating dairy into your daily diet will not only fill you up and keep you energized for the day ahead but will also keep you feeling full and satisfied for hours afterward.
Though protein levels vary among various dairy foods, most have high nutritional values and should meet your protein needs. Consult Nutrition Facts labels to identify suitable options.
Protein is an indispensable nutrient in maintaining strong muscles and bones, immunity health, energy levels and overall energy health. Research also indicates its link to lower body fat accumulation and reduced risk of obesity.
Eggs
Eggs are one of the healthiest breakfast options around, featuring high amounts of protein and various essential nutrients that provide essential nutrition to our bodies.
Eggs are an excellent source of vitamin B12, an essential nutrient needed for energy and brain functioning in older adults. Furthermore, this nutrient also plays an essential role in maintaining good mood while decreasing stress, depression and anxiety levels.
Eggs contain cysteine, an essential amino acid for producing glutathione – an antioxidative that protects against cardiovascular diseases. Furthermore, iron contained in eggs helps reduce fatigue and promote better sleep quality.
Beans
Beans are an increasingly popular food choice worldwide, thanks to their high levels of protein, low fat and heart-health benefits. There are various ways in which beans can be enjoyed as part of one’s diet.
Cereals provide essential vitamins, minerals, and antioxidants, helping reduce inflammatory markers that contribute to chronic diseases like heart disease and diabetes.
Protein is an essential nutrient for building muscles, fueling organs and maintaining skin and hair health. Because plant-based proteins lack all nine essential amino acids necessary for their functionality, they should only be eaten alongside meals containing meat or dairy.
A healthy diet should include a wide variety of plant foods, including beans and legumes. But as beans are high-protein food sources, it is essential that all the essential amino acids are present in your diet.
Lentils
Lentils are an excellent source of protein and iron – two nutrients often missing from our diets. In addition, lentils provide fiber-rich food sources which can lower cholesterol and protect against diabetes or colon cancer.
Lentils provide a delicious source of protein to any meal and help keep you feeling full for longer, as well as aiding weight loss by curbing appetite and preventing overeating.
One cup of cooked lentils provides 36% of your daily protein needs, helping keep you healthy and energized. Lentils are an excellent source of soluble and insoluble fibers which can help stabilize blood sugar levels, lower heart disease risk factors and cholesterol levels, as well as promote regular bowel movements by helping avoid constipation and promote regularity in bowel movements.
Nuts
Nuts are packed with protein and provide heart-healthy monounsaturated fats that may help lower LDL cholesterol and triglyceride levels, decreasing your risk of cardiovascular disease according to USDA.
Some nuts provide essential nutrients such as magnesium and folate that your body requires for healthy blood flow, while their rich source of dietary fiber aids digestion.
Furthermore, nuts have been shown to reduce inflammation and promote healthy blood vessels. They’re also packed with antioxidants which may prevent cancer or osteoporosis.