According to Harvard School of Public Health's Institute of Medicine, adult males and females should get a minimum of 0.8 grams of protein per day for every kilogram of body weight to prevent tearing down their body's tissues, including muscle tissue. This means you need approximately 8 grams of protein per every 20 pounds of body weight. Amino acids aligned in a specific order compose protein. Proteins are vital for the regulation and function of you tissues, cells and organs.
Fish
Tuna is a highly concentrated source of protein containing 29.91 grams of protein per 100 grams. You can implement tuna into your diet by adding it to a salad or sandwich. Other fish that contain high levels of protein include herring, anchovies, salmon, sardines, cod, perch and catfish. Harvard states that a deficiency of protein may lead to growth failure, decreased immunity, loss of muscle mass, weakening of the respiratory system and heart, and death.
Nuts
Nuts are another way to consume natural protein. They also provide a healthy source of fatty acids and fiber. Nuts that are loaded with protein include oats, buckwheat, cashews, pumpkin seeds, peanuts and durum. You can implement nuts into your eating routine by substituting them with your snack at work and sprinkling them on your salads.
Meat & Poultry
Harvard recommends raising your protein consumption while cutting back on highly processed carbohydrates. By taking this advice you will improve your levels of HDL and blood triglycerides, and decrease your chances of having a stroke, heart attack or other cardiovascular diseases. You can consume naturally high levels of protein from an array of meats such as beef, which contains 49.2 grams per serving; chicken; pork; turkey; turkey bacon; veal; and duck.
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