Thanks to high school Biology, we all understand how important proteins are. in fact, we have been told about proteins right since primary school days in elementary science. In case you are a little rusty on that bit of knowledge, allow me quickly remind you in one short sentence: Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle. Imagine the picture of a child with kwarshiorkor - that helps reinforce just how bad protein deficiency can be. There are very many sources of protein, but some of the best and most readily and affordably available are mentioned below.
1. Meat
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| Via Vashistores.com |
It may be an obvious choice, but meat is a great protein source offering 25 grams in a three-ounce serving. Red meat like beef and lamb are also good sources of iron and zinc. Choose lean protein such as poultry—like chicken and turkey— or lean cuts of pork, beef or lamb, which will help keep your calorie total in check.
2. Fish and Seafood
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| Via Freepik.com |
Think shrimps, crayfish, crabs, prawns, mackerel, croaker fish, red snapper, tilapia..., yes. Way to go!
3. Eggs
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| Via Devoncottagesandbarns.com |
One little egg packs 6 big grams of protein. The majority of the protein content in an egg is from the white, but the yolk houses micronutrients like choline that supports cell structure and behavior.
4. Yogurt
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| Via Eatyrgreens.com |
A one-cup serving of plain yogurt contains 11 grams of protein. You can replace ice cream with frozen yogurt, your body will thank you for it.
5. Milk
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| Via Bbcgoodfood.com |
Looking for a protein hit with every sip? Whether you prefer dairy or non-dairy alternatives, many milk beverages contain protein. How does your favorite measure up per one-cup serving? Remember, every little bit counts!
Skim dairy milk= 8 grams
Plain soy milk= 6 grams
Plain almond milk= 1 gram
Rice milk= 1 gram
6. Nuts
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| Via Ohnuts.com |
A single handful of nuts, about one-ounce, provides 3 to 6 grams of protein (almonds and pistachios are among the highest). Nuts also offer a wide range of antioxidants and healthful fats, which makes them both nutrient-dense and relatively high in calories. So stick to just one-ounce per day as a snack or tossed on a salad. If you choose nut butters, stick to about one tablespoon.
7. Beans
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| Via Mentalfloss.com |
Fiber may be at the top of your mind when you think about the nutritional content of beans, but their protein content cannot be ignored. For a one-cup serving, black and pinto beans offer 12 grams of protein, garbanzo beans have 16 grams, and lentils give you 17 grams! Beans are an inexpensive and filling way to add a hefty protein content to your day. Dry beans can be prepared ahead of time, and stored in the refrigerator for the week.
Eat well, live well!
Cover image via Bornfitness.com
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