Protein, a buzz word in the fields of nutrition and health.
This is no longer a trend, but a critical part of our diet essential for muscle development, weight management and even longevity.
But
what is really important is the quality of the protein we consume
.
According to dietitians, as we discovered on ChatGPT, the magic lies in amino acids, specifically nine essential ones that our bodies cannot produce on their own.
These amino acids are essential for muscle repair, hormone production and immune support.
The nine essential amino acids and where to find them
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine - they are the cornerstone of what makes a protein 'whole'.
Animal foods and some plant sources rich in amino acids, may create a full spectrum of amino acids, if consumed in combination.
The top 10 protein sources for your health:
A powerhouse of nutrition.
Eggs, photo: @Freepik
eggs
A powerhouse of nutrition, eggs contain all nine essential amino acids.
They are related to muscle health, weight loss, and are loaded with essential nutrients such as vitamins B12, D, iron, selenium and zinc.
lean chicken
Chicken offers about 31 grams of protein per 100 grams and is perfect for muscle recovery and growth.
Choose lean cuts and healthy cooking methods to maximize the benefits.
J. and a
Greek root
A protein-rich dairy choice, Greek yogurt provides about 20 grams per serving.
It's also loaded with probiotics for gut health.
salmon
This fish is not just protein;
It is also rich in omega-3 fatty acids for heart and brain health.
A typical serving offers around 22 grams of protein.
lean beef
Beef, especially lean cuts, is a quality protein source.
It also provides iron, zinc and vitamin B12.
Lentils
These legumes offer 18-20 grams of protein per cup.
Although they lack methionine (one of the 20 amino acids common in nature), combining them with rice creates a complete protein.
quinoa
A rare plant-based complete protein, quinoa is also full of fiber and essential minerals.
Chick peas
With 15 grams of protein per cup, chickpeas are a staple in many diets.
Combine them with grains to create a complete protein.
tofu
Made from soybeans, tofu is a complete protein and a versatile choice in any diet.
tofu
Proteins for vegans, photo: @jcomp / Freepik
Pistachios
These nuts are not only delicious;
They are a good source of protein and healthy fats.
A diverse combination of these proteins ensures a wide intake of amino acids and essential nutrients for general health.
While individual protein needs vary, a consultation with a dietitian can provide personalized guidance.
Whether animal or plant-based, these 'perfect proteins' are the key to a healthy, balanced diet, fueling your journey towards optimal health.
were we wrong
We will fix it!
If you found an error in the article, we would appreciate it if you shared it with us