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4 Protein Sources to Keep Your Body Healthy

Fat and carbohydrates go through their ups and downs: demonized one day, lionized another. Protein, however, is consistently lauded for its potential to help all types of people build muscle, repair tissue, and supporting in crucial bodily functions like blood clotting and the immune response.

What precisely is protein and why is it so important?

Protein is one of the three key macronutrients alongside fats and carbohydrates. “It is especially important because it does most of the work in our cells, and is required for the structure and function of our tissues, organs, and glands,” says Bill Cole, MD, a cellular health specialist and functional medicine expert. “Protein is vital for building, repairing, and oxygenating the body as well as enjoying a key role in making enzymes that digest our food. It's also an important phase of the manufacturing and law of our hormones.”

The basic building blocks of proteins are amino acids. “There are 22 different amino acids, 9 of which are known as fundamental amino acids. This means they must be bump off in the food we eat due to the fact they can’t be manufactured by using the body.”

How much protein do we actually want to avoid protein deficiency?

While it’s true that the body needs a steady supply of protein, there are particular times of growth—such as childhood, adolescence, pregnancy, and in older age (given the increased rate of muscle breakdown)—that may also require extra. It's important to keep in mind that protein wants depend especially on person variations like gender, weight, health, and recreation level.

That said, in general, the recommended daily allowance (RDA) is decided using the following equation: 0.36 grams of protein multiplied by means of pounds of body weight. As an example, a 130 pound character needs roughly 47 grams of protein per day. It’s key to note that research suggests that we have to spread our protein consumption across the day rather than having lots of protein at once. “This makes it less complicated for our muscles to optimize their protein synthesis,” says Tamara Willner, ANutr, a registered nutritionist at Second Nature.

4 healthy protein sources

It’s also necessary to eat protein from a range of sources to ensure you consume all amino acids. Marie Spano, MS, RD, CSCS, CSSD, sports dietitian and a consultant for Egglife Foods, highlights the following whole foods because they supply essential amino acids and a variety of micronutrients:

1. Greek yogurt

“Greek yogurt contains anywhere from 12 to 18 grams per six-ounce cup. Greek yogurt is a great alternative because it’s largely casein, which is slower to digest and keeps you full for a longer length of time. Plus it’s packed with bone constructing calcium and often really helpful bacteria—live and lively cultures known as probiotics—as well.”

2. Tempeh

“Tempeh has 18 grams of protein in a three-ounce serving. Made from soy, this fermented food is packed with plant-based protein. And thanks to the fermentation process, it’s a true supply of beneficial bacteria too.”

3. Salmon

“There 17 grams of protein in a three-ounce serving of salmon. Salmon is not only loaded with protein but is also a outstanding source of omega-3 fatty acids EPA and DHA. These omega-3 fatty acids support heart, eye, brain, and prenatal health.”

4. Dark turkey meat

“Dark turkey meat packs 24 grams of protein in in a three-ounce serving. Turkey is under-consumed and receives little recognition, despite the fact that dark turkey meat a great source of protein. Plus it additionally contains extra iron than white turkey meat, and is a gorgeous source of several vitamins as well as zinc and selenium.”

Originally published: Well+Good

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