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Getting enough protein on a daily basis is essential for your overall health.
What we think of as “protein” is actually a large category of molecules. They give structure and support to your cells and are necessary for immune function, movement, chemical reactions, hormone synthesis, and more
They’re all made up of tiny building blocks called amino acids. Nine of these are considered essential, meaning your body needs them but can’t make them on its own, so you need to get them in your diet
How much protein you need to consume per day depends on factors like your:
- body size
- activity levels
- age
- pregnancy status
Some people need more protein than others. However, it’s important that everyone get optimal amounts of protein for them by eating protein-rich foods regularly.
Not only is protein essential for your health, but it’s also the most filling macronutrient. Consuming it can keep you feeling full and satisfied, which supports a healthy body weight
The current recommended dietary allowance (RDA) for protein is set at 0.36 grams of protein per pound of your body weight (0.8 grams per kg). Keep in mind that this reflects the minimum amount of protein required to meet your body’s needs
Fortunately, hitting your protein requirements can be easy if you include plenty of protein-rich foods in your diet.
Here are Top 10 Best Sources of Protein
Whole eggs are among the most nutritious foods available.
They’re a good source of protein that’s easy to absorb, and they’re also an excellent source of vitamins, minerals, healthy fats, and antioxidants.
whole eggs are packed with selenium and vitamins B12 and A. They’re also rich in choline, a nutrient that’s especially important during pregnancy and breastfeeding because it plays critical roles in growth and development
2. Almonds
Almonds are a nutritious tree nut rich in essential nutrients like fiber, vitamin E, manganese, and magnesium
They’re also high in plant-based protein.
Eating almonds may benefit your health in several ways, including by lowering heart disease risk factors like high LDL (bad) cholesterol and high blood pressure
Chicken breast is an excellent choice if you’re trying to bump up your protein intake. In addition to protein, chicken provides a variety of B vitamins, plus minerals like zinc and selenium
Chicken breast is also very versatile and easy to cook. It can taste delicious in a wide range of dishes.
Cottage cheese is a type of cheese that is low in fat and calories, yet high in protein.
It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients
Plus, research suggests that cottage cheese is just as filling as eggs, making it an excellent choice for a satisfying meal or snack
5. Greek yogurt
Greek yogurt, also called strained yogurt, is a very thick type of yogurt that’s high in protein.
It has a creamy texture and is a good source of many nutrients like calcium, vitamin B12, vitamin A, selenium, and zinc
Its slightly tart flavor pairs well with both sweet and savory dishes, making it a versatile kitchen ingredient.
Dairy milk contains a little of nearly every nutrient that your body needs.
It’s a good source of high quality protein, and it’s high in vitamins and minerals, like calcium, phosphorus, and riboflavin (vitamin B2)
Many people with lactose intolerance can’t tolerate milk and other dairy products, and they avoid many dairy-containing foods
Fortunately, there’s a variety of lactose-free products now on the market, including lactose-free milk, cheeses, and yogurts.
Lentils are among the richest sources of plant-based protein you can eat, making them an excellent choice if you’re following a vegetarian or vegan diet.
Plus, they’re loaded with other nutrients too, including fiber, folate, magnesium, potassium, iron, copper, and manganese
8. Fish
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Fish is an excellent source of protein and provides a number of important vitamins and minerals, like iodine, selenium, and vitamin B12
People who include a lot of fish in their diet tend to have a lower risk of health conditions like heart disease and type 2 diabete
9. Pumpkin seeds
Pumpkin seeds are incredibly delicious and highly nutritious.
They’re a great source of minerals like iron, phosphorus, magnesium, and zinc. Plus, they’re loaded with plant-based protein and fiber
10. Shellfish
Shellfish, including shrimp, oysters, clams, and scallops are excellent sources of protein.
Plus, shellfish contain healthy fats and a number of vitamins and minerals, including selenium, zinc, vitamin B12, and iron
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