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10 Excellent Sources of Protein

19th February, 2013 - Posted by health news - No Comments

Protein is a macro nutrient which is composed of amino acids that our body need for it to develop and function properly.

Our bodies need 20 different amino acids to manufacture all the proteins we need. Our human bodies can manufacture several amino acids to have protein. However the result is not adequate to sustain the needs of our bodies. The human body can only produce 10 of the 20 amino acids if it manufactures on its own. In order to obtain the right amount of essential amino acids, we have to eat several specific kinds of meat and vegetables.

The exact amount of protein a person has to consume each day is still debatable. Currently, the recommended daily intake or RDI of protein is 56 grams for men within the age group of 19-70, and 46 grams for women who are 19-70 years old.

Our body turns any excess protein into energy. Some people argue if the excess protein harms the liver or not.

The lack of protein can result to problems in the muscles. Protein deficiency can even lead to the malfunction of the entire human body.

Two Categories of Protein in Foods:

1. Complete Proteins. These can be obtained from animal products like pork, bison, venison, duck, turkey, chicken, beef, and fish. These contain all the essential amino acids our body requires to be fit and healthy.

2. Incomplete Proteins. We can get these from plant foods like beans, vegetables, grains, and nuts. These can give us but limited amount of amino acids. Since these cannot give us everything with regards to protein, we must eat these foods in larger quantities and combinations for our bodies to be fit and healthy.

Obviously, animal products are the perfect sources of protein. However, this does not mean that vegetarians will always suffer from protein deficiency. They can get sufficient amount of protein by combining foods like lentils, brown rice, vegetables, and beans. However, it does not take more overall caloric intake to have the right amount of protein if you only eat vegetables. This can be a problem when you are to attain an ideal weight, optimal health, and blood sugar management. This makes protein from animals very vital.

Below is the top 10 sources of high protein.

1. chicken or turkey breast
2. Fish, such as halibut, tuna, and salmon
3. cheese like low-fat mozzarella cheese and cottage cheese
4. pork loin and chops
5. Lean Beef and Veal (Low Fat)
6. Tofu
7. Beans (Mature Soy Beans)
8. egg whites
9. soymilk, milk, and yogurt
10. Nuts and Seeds (Pumpkin, Squash, and Watermelon, and seeds from Chia, Peanuts, and Almonds)