Proteins, found in both plant and animal food sources, contain complex chains of amino acids responsible for building and repairing cells. To fulfill the recommended 0.8 g of protein per kilogram of body weight per day, the Harvard School of Public Health suggests consuming a variety of protein sources low in saturated fat and rich in other essential nutrients.
Salmon
The Harvard School of Public Health lists fish as one of the healthiest animal protein sources. Salmon and other cold-water fish, while high in overall fat, contain little saturated fat. Instead, the heart-healthy fish is rich in omega-3 fatty acids that can help lower cholesterol. A 100 g fillet of salmon, coming in at 142 calories, provides your body with nearly 20 g of protein. Unlike most vegetable protein sources, the protein in salmon comes complete with a full set of essential amino acids.
Egg Whites
A single egg white contains over half the protein of a full egg, about 3.5 g, with only 17 calories to a full egg's 71, and while eggs may be known for high cholesterol, none of it is contained in the whites, explains the University of Michigan Integrative Medicine. If you don't suffer from high cholesterol and you need to add extra calories to your diet, whole eggs contain protein as well as every vitamin and mineral essential to your body except vitamin C.
Tofu
While tofu has no effect on overall cholesterol levels, adding it to your diet in place of red meats or other protein sources heavy in saturated fats can improve your heart health. Tofu and other soy products contain polyunsaturated fats, fiber, calcium, folic acid and iron with a wide variety of textures to fit many recipes. With 183 calories and almost 20 g of protein per half cup serving, tofu offers a low-fat, high-fiber and nutrient-rich addition to your diet.
Legumes
In addition to providing 8 g of protein and fiber per half cup serving, beans, peas and lentils contain iron, calcium, selenium, folate and antioxidants. Both low-fat and inexpensive, legumes digest slowly and may help reduce your risk of developing diabetes, insulin resistance and heart disease, reports University of Michigan Integrative Medicine. The protein in legumes contains only some of the essential amino acids needed for optimal health and should be consumed with a variety of other protein sources to fulfill your amino acid requirements.
References
- Harvard School of Public Health: Protein-- Moving Closer to Center Stage
- National Oceanic and Atmospheric Association: Atlantic Salmon (Wild)
- University of Michigan Integrative Medicine: Eggs
- National Soybean Research Library: Nutritional and Health Benefits of Soybeans
- University of Michigan Integrative Medicine: Legumes
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