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To enhance your protein consumption, it’s essential to be mindful of the foods you choose. Adequate intake of protein-rich items can play a pivotal role in various bodily functions, including appetite regulation, blood sugar control, mood enhancement, muscle development and repair, and the maintenance of healthy hormone levels. According to surgeon Dr. David Luu, protein is a fundamental component of our bodies, making its consumption particularly crucial as we age.
Rhian Stephenson, a nutritionist and founder of Artah, emphasizes the importance of meeting protein needs to prevent deficiency. She recommends a target of approximately 1.2 grams of protein for every kilogram of body weight, though starting at 0.75 grams and gradually increasing the intake is also an effective strategy.
Protein-Rich Foods to Consider
Nutritionist Laura Parada highlights that the most beneficial proteins, in terms of their nutritional profile and digestibility, tend to come from animal sources. However, she also encourages a diverse diet that includes proteins from both animal and plant origins. For those following vegetarian or vegan diets, there are numerous plant-based protein sources available.
- Eggs: approximately 13 grams of protein per 100 grams
- Fish: ranges from 18 to 25 grams of protein per 100 grams
- Seafood: around 24 grams of protein per 100 grams
- Lean meats, such as chicken: about 27 grams of protein per 100 grams
- Red meats, such as beef: approximately 22 grams of protein per 100 grams
- Dairy products (milk, yogurt, kefir): contain between 3 to 10 grams of protein per 100 grams
- Cheese (varies widely; for instance, cottage cheese has about 11 grams and Parmesan cheese has around 33 grams per 100 grams)
Though plant proteins may not be as efficiently utilized by the body compared to their animal counterparts, they offer significant advantages. Often higher in fiber, plant-based proteins contribute to digestive health and support a vibrant gut microbiome. Moreover, by combining different plant protein sources, one can achieve a more balanced and complete amino acid profile.
As explained by Parada, assessing the quality of a protein source involves considering the protein content, essential amino acid profiles, and digestibility. Common plant proteins from legumes, cereals, and nuts tend to be of slightly lower quality than animal proteins due to differences in amino acid composition and ratios.
Source
www.vogue.com