When deciding on which protein-rich foods to consume, it is important to consider the nutritional value of the food, especially which foods provide the most vitamins, minerals and healthy fiber. Foods that contain a high amount of protein might also come with high fat and high calories. Stick to lean meats, low-fat dairy products, vegetables, fruits and legumes; these foods contain an adequate amount of protein and the vital nutrients needed to maintain a healthy diet.
Function
Your body is mainly composed of protein, found in every cell, tissue and organ. According to the Centers for Disease Control and Prevention, 20 different amino acids are used to build proteins in your body; proteins are broken down and used in the body and the amino acids must continue creating protein in order for your body to keep functioning properly. Not all of these amino acids are synthesized in the body, and humans must get these from the food that they consume.
Types
The amino acids that your body does not produce are called essential amino acids; there are nine of them. Animal sources of food such as meat, dairy, eggs and seafood contain all nine essential amino acids and are known as complete protein sources. Incomplete proteins come from fruits and vegetables; these do not contain all the essential amino acids needed to build protein. Some incomplete protein sources may combine with others to make the essential amino acids needed.
Meat, Fish and Poultry
The highest source of animal protein can be found in buffalo, lamb, pork, beef, elk, turkey, chicken and venison. In a 3-oz. portion these meats can yield 26 to 32 g of protein. According to McKinley Health Center, nutrients found in meats include iron, zinc, phosphorus, chromium and vitamin K, B12 and B6. Halibut, salmon and tuna are also high in protein with 23 g to 25 g in a 3-oz. portion; they contain many of the above nutrients including vitamin E and magnesium.
Eggs and Dairy
Animal by-products such as eggs and dairy provide a substantial amount of protein and nutrients. An egg contains 6 g of protein, and has vital nutrients such as zinc, chromium, vitamin B12, K, E and phosphorus. Milk contains 9 g of protein in one cup and yogurt contains 12 g in one cup. Some nutrients that they contain include vitamin D, calcium, potassium and phosphorus.
Fruit, Vegetables and Legumes
According to DietaryFiberFood.com, although the proteins found in plants are incomplete, the advantages of plant proteins is that these are low in fat and high in dietary fiber. High-protein vegetables include broccoli, asparagus and cauliflower; these contain nutrients such as vitamins C and B6, magnesium and calcium. Fruits high in protein include bananas, strawberries and oranges; these fruits include nutrients such as potassium and vitamin C. Legumes are among the highest in non-animal sources of protein; beans and grains are rich in zinc, iron, vitamin B6, chromium and folic acid.
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