by Brian Lamacraft

Created on: February 20, 2009

Protein is one of the vital nutrients our body needs for survival. This nutrient is composed of small units we call amino acids which are the building blocks of protein. The body can make several amino acids but the rest must come from food. Protein can come from many sources such as animal fat and fish. Some protein can be very healthy and more beneficial to the body.

Beans

One of the most healthy sources of protein is found in beans. Beans are a good source of dietary fiber and are packed with healthy protein. One cup of black beans for example, provides 30% of our daily requirement of protein. Beans also provide the body with sustained energy and can keep you feeling full for a longer period. Beans are very low in fat and provide other vital nutrients besides protein that the body needs.

Beef

Red meat is another healthy source of protein. The beef you consume should be lean beef with the fat removed. Too much fatty meat can lead to diseases such as heart disease. Four ounces of lean beef can provide over 60% of the daily requirement for protein. Beef also supplies the body with essential B vitamins, zinc, and iron.

White Meat

Chicken and pork are good sources of protein. Chicken should have the skin removed to lower the fat content of the meat. Breaded chicken products like chicken strips or nuggets should not be used as they have too much added fat. Warehouse packs of chicken breasts would be a good choice for lean healthy chicken. Lean pork should be purchased and pork products like bacon should be avoided due to high fat content.

Fish

Fresh and canned fish products are very good sources of protein. Fish also contain Omega-3 fatty acids which have been shown to be very beneficial to the heart. Canned fish like salmon, tuna, herring, and sardines can be a less expensive way to get fish protein. While fish does contain fat, this fat is very healthy for the heart. Just four ounces of salmon contains 58% of the daily requirement for protein.

Nuts and Seeds

Nuts such as almonds, cashews, pecan, peanuts, and pistachios contain healthy protein. Nuts are also good source of sustained energy. Nuts are high in calories so they should be consumed in smaller quantities. Seeds such as sunflower and flax seeds also provide protein. Nuts and seeds are also good sources of fiber. Pick plain nuts and seeds and not ones with coating or added salt for the most benefit.

Eggs

The egg is a healthy source of protein. One average boiled egg contains 11% of the daily protein requirement. Eggs are also good sources of other essential nutrients such as vitamin D, and B vitamins. Other dairy products such as milk and yogurt are good sources of healthy protein.

Grains

Whole grain products are good source of healthy protein. These gains would include such things as oats, whole wheat, brown rice, and barley. It is important to consume whole gains as white refined grain products are stripped of nutrients.

Healthy protein can be found in nuts, seeds, fish, white meat, beef, dairy products, grains and beans. Protein is vital for our body to function properly. Choose protein that has not been refined or processed to receive the most benefits.

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