Protein is one of the building blocks of life, and it is used throughout the body in various ways, including for muscle synthesis, hair growth and skin elasticity. Protein is a necessary part of any diet and can be broken down into amino acids--smaller nutrients that are strung together in different patterns to create all the various proteins needed by the body. Protein supplements can help infuse your diet with necessary amounts of the nutrient, but you can also find proteins naturally in a number of foods.
Meat and Fish
One serving of many cuts of meat can supply you with the majority of your protein needs for the day. Red meat, chicken, turkey and pork, as well as fish, are all significant sources of protein and other nutrients. MyPyramid.gov recommends eating these foods in their leanest forms to minimize the consumption of cholesterol and fats. For beef cuts, consider eating round steaks and roasts. Pork is best as a pork loin, tenderloin, center loin or ham. If eating ground beef, you should try to find the highest percentage of leanness possible--at least 90 percent. Fish tends to be very lean and high in omega-3 fatty acids, which help promote cardiovascular health. The best way to eat meat or fish is baked or grilled. Frying or smoking meat or fish can add unwanted substances to the food.
Beans and Nuts
Many types of beans and nuts contain some protein. Soybean products are commonly used as a replacement for animal products. Soybeans can be eaten on their own, but soy tofu, soy milk and other soy foods are also beneficial. Most nuts, such as peanuts, cashews, walnuts and almonds, are protein sources, making them a healthy alternative to animal products. Other types of beans, such as black beans and pinto beans, also contain protein.
Other Foods
Some vegetables contain small amounts of protein. According to North Dakota State University, fresh corn is a source of protein. Rice and buckwheat are two grains that have small amounts of protein in them, according to World's Healthiest Foods. Yogurt, which contains cultures of bacteria, also is a source of protein.
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