According to a Dietitian, there are 8 proteins you should consume each week

January 01, 2023

According to a Dietitian, Protein is considered to be the finest macro nutrient for sustaining a healthy weight, healing injured muscles, and bolstering the immune system. And in order to improve your overall health, it is essential to incorporate it in your diet every day. What foods can you consume to ensure that you are receiving enough protein, then? Whether you consume animal products or not, you can choose from a wide range of protein sources to help you satisfy your protein demands through a generally balanced and healthy diet.

Why Is Protein Necessary?

One of the three macro nutrients that plays a vital role in the body, along with fat and carbs, is protein. However, protein is formed of amino acids, sometimes known as the building blocks of life, unlike carbs and fat. Protein is present in every human cell.

These amino acids help the body digest food, produce energy, build muscle, and many other things. Additionally, a diet lacking in protein and, consequently, in amino acids can lead to muscle loss, a weakened immune system, and, in some circumstances, even weaker bones.

Amino acids: Essential vs. Non-Essential

Before discussing which protein sources you should include regularly in your diet, it’s critical to comprehend the distinction between necessary and optional amino acids.

Protein sources include all 20 amino acids. Nine are “essential,” which means that since your body cannot produce them, it is crucial that people get them from their food. The amino acids that isn’t absolutely necessary to consume because the body can manufacture them (though adequate protein consumption can help fill in any gaps). Some protein sources combine some required and optional amino acids; not all protein sources contain all 20 amino acids. This is only one of the benefits of eating a diversified diet. You are more likely to get all the necessary amino acids you require while still getting enough protein if you eat a variety of protein sources.

There are various varieties of protein meals, including both plant- and animal-based options. Here are eight nutrient-dense, tasty, and adaptable protein options to choose from among the many options available.

1.Pistachios

With 6 grams of protein per 1-ounce serving, pistachios are a well-liked snack nut that also contains all nine necessary amino acids. Additionally, 1 ounce of pistachios provides more fibre than a cup of broccoli (3 grams), and they are an excellent source of vitamin B6, phosphorus, thiamine, and copper. Around 90% of the lipids in pistachios are also unsaturated.

Pistachios also contain a substantial amount of antioxidants. According to a recent study in the journal Nutrients, pistachios can compete with other well-known antioxidant-rich foods including blueberries, pomegranates, cherries, and red wine in terms of antioxidant power.

2. Eggs

In addition to being a simple supply of protein, eggs are also a great source of choline, iodine, and vitamin D. A large egg has 6 grams of protein, and all it takes to eat one is to scramble it in a pan. Eggs, on the other hand, are adaptable and can contribute to the flavor of dishes like our Spinach & Pea Carbonara or Spinach, Mushroom & Egg Casserole.

High-quality protein with all the necessary amino acids can be found in eggs. Additionally, the yolk contains almost half of the egg’s protein, so make sure you consume the entire egg.

3. Lentils

When it comes to health advantages, pulses like lentils are nutritious powerhouses that provide a strong punch. They are a good source of fiber, protein, folate, potassium, iron, and other vital elements.

With 9 grams of protein per half-cup serving, lentils offer a filling substitute for animal proteins. Lentils and other pulses are the perfect complement to cereal grains because they provide the full spectrum of essential amino acids when consumed together. Due to their great nutritional value, lentils and other pulses (such as chickpeas or black beans) can be considered both a protein and a vegetable.

4. Chicken

As the most popular meat consumed in the United States, chicken is a common item in many homes. This protein source can be consumed in a variety of ways, from a traditional chicken soup to a venerable chicken Waldorf salad. Choline and vitamin B12 are found in both dark-meat and white-meat chicken, and their combination may assist brain development, normal nervous system operation, and enhanced cognitive performance in older people. And a 3-ounce serving has a whopping 26 grams of protein.

5. Greek Yogurt

Depending on the variety you select, Greek yogurt contains all three macro nutrients and has a particularly outstanding level of protein in comparison to other varieties of yogurt. The USDA estimates that a 7-ounce serving of Greek yogurt has 20 grams of protein and all nine necessary amino acids.

A simple snack like Greek Yogurt with Strawberries or as a protein source in smoothies (like this Pineapple Green Smoothie) can all be made using plain Greek yogurt.

6. Fish

Regular fish eating has been linked to several health benefits, including benefits for the heart, brain, and social well-being. 90% of Americans do not, however, follow the recommendation to eat seafood—which includes fish and shellfish—at least twice a week. Fish, especially oily, cold-water fish, is one of the best sources of omega-3 fatty acids, which are essential for your heart, brain, and other organs (like salmon or tuna).Salmon offers 22 grams of protein per 3-ounce serving. Additionally, it tastes good when used in recipes like Grilled Salmon Kebabs with Tzatziki & Green Beans.

7. Quinoa

Although quinoa is frequently considered a high-carbohydrate food, it is also a fantastic plant-based source of protein and includes all nine essential amino acids.

8 grams of protein are contained in one cup of cooked quinoa, which is also rich in fiber and antioxidants. Two delectable recipes that highlight the healthful grain are our Cheesy Black Bean & Quinoa Skillet and Broccoli & Quinoa Casserole.

8. Tofu

Soy, which is naturally high in protein, is used to make tofu. It is easy to prepare, reasonably priced, and a preferred option for both vegetarians and carnivores. A half-cup serving of tofu has 22 grams of protein and is high in calcium and copper. Try it in a salad, soup, stir-fry, or even a smoothie.