Protein in your diet provides energy and supports your mood and cognitive function. It\u2019s a vital nutrient required for building, maintaining, and repairing tissues, cells, and organs throughout the body. While it\u2019s in many of the foods that we eat every day, for something so common it\u2019s often a misunderstood part of our diets.<\/p>\n\n\n\n
When you eat protein, it is broken down into the 20 amino acids that are the body\u2019s basic building blocks for growth and energy. The amino acid tryptophan influences mood by producing serotonin, which can reduce symptoms of depression and anxiety and improve overall cognitive function.<\/p>\n\n\n\n
Most animal sources of protein, such as meat, poultry, fish, eggs, and dairy, deliver all the amino acids your body needs, while plant-based protein sources such as grains, beans, vegetables, and nuts often lack one or more of the essential amino acids. However, that doesn\u2019t mean you have to eat animal products to get the right amino acids. By eating a variety of plant-based sources of protein each day you can ensure your body gets all the essential amino acids it needs.<\/p>\n\n\n\n
Protein gives you the energy to get up and go\u2014and keep going. While too much protein can be harmful to people with kidney disease, eating the right amount of high-quality protein:<\/p>\n\n\n\n
As well as being imperative to feeling healthy and energetic, protein intake may also influence your physical appearance. Eating high-quality protein can help you maintain healthy skin, nails, and hair, build muscle, and maintain lean body mass while dieting.<\/p>\n\n\n\n
While most people eating a Western diet get a sufficient quantity <\/em>of protein each day, many of us are not getting the quality<\/em> of protein we need.<\/p>\n\n\n\n Distinguishing between industrially raised meat and organic, grass-fed meat<\/a> is only part of separating low- and high-quality sources of protein.<\/p>\n\n\n\n The key to ensuring you eat sufficient high-quality protein is to include different types in your diet, rather than relying on just red or processed meat.<\/p>\n\n\n\n Adults should eat at least 0.8g of protein per kilogram (2.2lb) of body weight per day, according to experts. That means a 180lb man needs at least 65 grams of high-quality protein per day.<\/p>\n\n\n\n However, many people could likely benefit from eating more protein than these minimum recommendations, especially if you exercise a lot. A higher intake may help to lower your risk for obesity, osteoporosis<\/a>, type 2 diabetes, and stroke. Consulting a registered dietitian can help you find the most appropriate personalized recommendation.<\/p>\n\n\n\n Fish. <\/strong>Most seafood is high in protein and low in saturated fat. Fish such as salmon, trout, sardines, anchovies, sablefish (black cod), and herring are also high in omega-3 fatty acids. Experts recommend eating seafood at least twice a week.<\/p>\n\n\n\n Poultry.<\/strong> Removing the skin from chicken and turkey can substantially reduce the saturated fat. In the U.S., non-organic poultry may also contain antibiotics and been raised on GMO feed grown with pesticides, so opt for organic and free-range if possible.<\/p>\n\n\n\n Dairy products.<\/strong> Products such as skim milk, cheese, and yoghurt offer lots of healthy protein. Beware of added sugar in low-fat yoghurts and flavored milk, though, and skip processed cheese that often contains non-dairy ingredients.<\/p>\n\n\n\n Beans. <\/strong>Beans and peas are packed full of both protein and fiber. Add them to salads, soups and stews to boost your protein intake.<\/p>\n\n\n\n Nuts and seeds.<\/strong> As well as being rich sources of protein, nuts and seeds are also high in fiber<\/a> and \u201cgood\u201d fats. Add to salads or keep handy for snacks.<\/p>\n\n\n\n Tofu and soy products.<\/strong> Non-GMO tofu and soy are excellent red meat alternatives, high in protein and low in fat. Try a \u201cmeatless Monday,\u201d plant-based protein sources are often less expensive than meat so it can be as good for your wallet<\/a> as it is for your health.<\/p>\n\n\n\nHigh-quality vs. low-quality protein<\/h3>\n\n\n\n
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How much protein do you need?<\/h4>\n\n\n\n
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Good sources of high-quality protein<\/h2>\n\n\n\n
Good sources of protein<\/h3>\n\n\n\n