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THE WORLD'S BEST SOURCES OF HEALTHFUL PROTEIN

WHAT IS PROTEIN?

Protein is formed from twenty amino acids. Of these, eight are essential and twelve are nonessential. A ninth amino acid called Histidine is also essential for infants up to 4 - 6 months old, and which can be supplied via breast milk.

The distinction between both groups is that the eight essential amino acids must be consumed, as the body is unable to manufacture them. The remaining twelve nonessential amino acids can then be produced from the essential eight.

Foods containing all eight essential amino acids are described as Complete Proteins.

WHAT DOES PROTEIN DO?

Protein is instrumental in building and repairing all muscle, organs and cells. It also plays a role in forming enzymes, some hormones and antibodies.

WHAT CONSTITUTES A HEALTHFUL PROTEIN?

The prerequisite for being listed in the "Worlds Most Healthiest Foods" (whfoods.com) is that the foods are:

- the most nutrient dense,
- whole foods, (not denatured or broken down)
- familiar foods,
- readily available,
- affordable, and
- taste good.

To this list, I will add:

- free from genetic engineering (GE free)
- organically grown and produced

Although sometimes difficult and expensive, it is important to be aware that certified organic produce is always superior. Buying organic will ensure that when considering the nutritional value of food, it will not have to be offset with the potentially harmful substances such as herbicides, pesticides, added hormones and antibiotics the food may contain.

Protein Specific - the final qualifier:

There are many nutritious and high content protein food sources, such as: nuts, seeds, legumes and beans. However, they are not included in this article because the majority are incomplete proteins and must be combined with other foods (i.e. grains) to supply the body with all eight essential amino acids.

THE WORLD'S MOST HEALTHFUL PROTEINS

All complete protein foods listed below are included in the "Worlds Most Healthiest Foods" listed at whfoods.com.

1. Lean Beef

Compared to other red meat sources, Beef contains the highest ratio of protein to weight, and the lowest ratio of fat. It also has less marbling and more visible fat which can easily be trimmed off before cooking.

Just 113.4 grams (4 ounces) of beef contains 32.04 grams of protein to approximately 240 calories of which 103.8 come from fat. (38.5 grams is saturated.) (whfoods.com)

Beef contains high levels of B vitamins (B12, B2, B6 and niacin), phosphorus, zinc, iron and the

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