Protein is an essential component to a healthy diet, the Harvard School of Public Health explains. You should eat approximately eight grams of protein for every 20 pounds of body weight each day to maintain your health. Too little protein in the diet can lower immunity, weaken the heart, slow growth and cause the body to break down muscle mass. Fortunately, good sources of protein abound --- from fish to nuts to chicken, there are many healthy foods to help you meet your daily needs.
Fish
Containing all eight of the essential amino acids needed to form proteins in your body, fish is an excellent source of dietary protein. According to the World's Healthiest Foods website, a 4-ounce serving of tuna, cod, snapper, shrimp or salmon will provide more than half of the body's daily requirement of protein.
Eggs
Eggs are an ideal protein source because they do not raise blood sugar levels in the body and because they help sustain muscle mass, Dr. Donald K. Layman, a professor emeritus at the University of Illinois, tells the Medical News Today website. Eggs are also high in leucine, an amino acid that helps the body use energy. A single egg contains 6 ounces of high-quality protein.
Chicken
The United States Department of Agriculture reports that, ounce for ounce, lean meats, such as chicken, provide more protein than plants. Three ounces of chicken contain 25 grams of dietary protein --- more than 10 times that found in a comparable serving of vegetables.
Nuts
Peanuts are the most protein-rich nut, with 24.3 grams of protein for every 100-gram, or 3-ounce, serving. Pine nuts have14 grams, while almonds, cashews and pistachios have between 16.9 and 19.3 grams of protein per 3-ounce serving.
Legumes
Split peas, kidney beans, lentils, black beans, pinto beans and garbanzo beans are rich sources of protein, providing 25 to 30 percent of your recommended daily value per cup. While legumes do not provide all the essential amino acids your body needs, you can eat them in combination with other protein sources to meet your dietary needs.
Soy
Tofu, tempeh and soy milk all offer high-quality dietary protein. Soy products are low in fat and represent a complete dietary protein. A 4-ounce serving of firm tofu contains 13 grams of soy protein. A half-cup of tempeh provides 19.5 grams of protein and an 8-ounce glass of soy milk contains 10 grams of protein.
References
- Harvard School of Public Health: The Nutrition Source: Protein
- The World's Healthiest Foods: Protein
- Medical News Today: Eggs Pack Protein, Power, Strength And Energy Say Food and Sports Scientists
- Vegetarian Society: Nuts and Seeds
- United States Department of Agriculture: Center for Nutrition Policy and Promotion: Protein (PDF)
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