Studies prove that eating a high-protein diet has a variety of health benefits.
The benefits of protein in your diet not just help you manage and lose weight, but protein also functions to balance your blood glucose levels, strengthen your ability to learn and focus, control brain fog, supercharge your energy levels, aid your muscles and bones and support the absorption of vital nutrients.
What is Protein?
Protein is found in almost every part of the body. It does numerous important functions like developing and giving structure to your tissues, organs, and muscles; building antibodies to protect against infection; making hemoglobin to carry oxygen around the body in the blood; producing hormones, and so a lot more.
How much protein is Okay?
The recommended daily consumption of protein is between 46-56 grams for most adults, with pregnant and breastfeeding women needing up to 72 grams of protein daily.
Athletes or other people trying to build muscle mass may also need to consume more protein.
The Daily Value for protein is set at 50 grams daily, this number is used to help compare foods and is a basic number that works best for most people.
Here's your guide to best healthy sources of protein.
Grass-Fed Beef
Grass-fed beef is among the finest high-protein foods that you can get. Not just does it deliver almost 50 percent of your recommended daily value of protein, but it’s also an excellent source of vitamins A and E and highly effective antioxidants.
Grass-fed beef nutrition has been proven to lower the risk of heart problems and enhance blood sugar levels as a result of its protein and healthy fat content.
Wild-Caught Fish
Wild fish is loaded with healthy omega-3 fatty acids, vitamins, minerals, and antioxidants.
Make certain you opt for fish that are low in mercury like;
sockeye salmon
wild trout
anchovies
haddock
sardines
An excessive amount of mercury can ruin your nervous system, immune system, and heart.
Organic Chicken
One chicken breast delivers more than 30 percent of your recommended daily value for protein, which makes it a very good high-protein food option that can very easily be added to healthy lunch and dinner recipes.
Chicken is also a good source of B vitamins, like niacin and vitamin B6, which are essential for lowering your risk of heart problems, dealing with diabetes, promoting the health of your brain and lowering LDL cholesterol levels.
Choose organic chicken to make sure that the chicken was fed organic food grown without pesticide sprays and got no antibiotics.
Organic Eggs
The majority of the nutrients in eggs can be found in the yolks, so don’t opt for an egg-white omelette considering it’s the healthier choice. Choose organic eggs, a 2007 study identified that grain-fed eggs have lower levels of vitamin A, vitamin E, and omega-3s.
Bone Broth
Protein powder produced from bone broth is full of protein and powerful amino acids that support gut integrity and detoxification. It also has useful minerals, such as potassium, calcium, selenium, and magnesium.
With only one serving of this protein powder, you take in the healing benefits of bone broth like strengthening joint health, lowering cellulite, improving your immune system and dealing with leaky gut.
Final Words
Those looking to get ripped can benefit from higher protein intake, but they must be aware of the risks. Too much protein can result in a strain on the liver and kidneys, and can also raise cancer risk, mainly with protein from animal sources.
What’s your favorite source of protein? Share in the comments below.