Answer:
To maintain a healthy body, you need to eat a balanced diet that provides all the essential nutrients, including protein. Protein is an important macronutrient that helps build and repair tissues, make enzymes and hormones, and support immune function.
The amount of protein you need depends on your age, weight, activity level, and health goals. The National Academy of Medicine recommends that adults get at least 0.8 grams of protein per kilogram of body weight per day, which is about 0.36 grams per pound. However, some people may need more or less protein depending on their individual needs.
The quality and source of protein also matter for your health. Protein is made up of amino acids, some of which are essential, meaning your body cannot make them and you need to get them from food. Animal-based foods (meat, poultry, fish, eggs, and dairy foods) tend to be good sources of complete protein, meaning they provide all the essential amino acids. Plant-based foods (fruits, vegetables, grains, nuts, and seeds) often lack one or more essential amino acid, but you can get all the amino acids you need by eating a variety of plant foods throughout the day.
Some of the best nutrition and protein foods to include in your diet are:
• Eggs: Eggs are a complete protein source that also provide healthy fats, choline, iron, and vitamin B12. One large egg has about 6 grams of protein.
• Almonds: Almonds are a plant-based protein source that also provide fiber, vitamin E, magnesium, and antioxidants. One ounce (28 grams) of almonds has about 6 grams of protein. Other nuts like pistachios and cashews are also high in protein.
• Chicken breast: Chicken breast is a lean meat that is high in protein and low in fat. It also provides B vitamins, zinc, and selenium. One half of a chicken breast (86 grams) has about 27 grams of protein.
• Cottage cheese: Cottage cheese is a low-fat dairy product that is high in protein and calcium. It also provides phosphorus, selenium, vitamin B12, and riboflavin. One cup (226 grams) of cottage cheese has about 28 grams of protein. Other cheeses like cheddar and mozzarella are also high in protein.
• Greek yogurt: Greek yogurt is a strained yogurt that has more protein and less sugar than regular yogurt. It also provides calcium, potassium, probiotics, and vitamin B12. One cup (227 grams) of plain Greek yogurt has about 23 grams of protein.
• Milk: Milk is another dairy product that is high in protein and calcium. It also provides vitamin D, phosphorus, iodine, and vitamin B2. One cup (244 grams) of whole milk has about 8 grams of protein.
• Lentils: Lentils are a type of legume that are high in plant-based protein and fiber. They also provide iron, folate, manganese, and antioxidants. One cup (198 grams) of cooked lentils has about 18 grams of protein. Other legumes like beans, peas, and soybeans are also high in protein.
• Lean beef: Lean beef is a meat that is high in protein and iron. It also provides zinc, selenium, vitamin B12, and niacin. One 3-ounce (85 gram) serving of lean beef has about 22 grams of protein.
• Fish: Fish is a seafood that is high in protein and omega-3 fatty acids. It also provides iodine, selenium, vitamin D, and vitamin B12. Different types of fish have different amounts of protein, but some examples are salmon (19 grams per 3 ounces), tuna (25 grams per 3 ounces), and cod (15 grams per 3 ounces).
• Quinoa: Quinoa is a pseudocereal that is high in plant-based protein and fiber. It also provides magnesium, manganese, iron, and antioxidants. One cup (185 grams) of cooked quinoa has about 8 grams of protein. Quinoa is one of the few plant foods that are complete proteins.
• Protein powders: Protein powders are supplements that can provide extra protein to your diet. They can be made from various sources such as whey, casein, soy, pea, hemp, or rice. The amount of protein per serving depends on the type and brand of the powder, but it can range from 10 to 30 grams or more. Protein powders can be mixed with water, milk, or other liquids, or added to smoothies, oatmeal, or baked goods.
• Ezekiel bread: Ezekiel bread is a type of sprouted bread that is high in plant-based protein and fiber. It also provides iron, zinc, and vitamin B6. One slice (34 grams) of Ezekiel bread has about 4 grams of protein. Ezekiel bread is made from a combination of wheat, barley, millet, spelt, soybeans, and lentils, which makes it a complete protein.
These are some of the best nutrition and protein foods to include in your diet, but there are many more to choose from. The key is to eat a variety of foods from different sources and to balance your protein intake with other nutrients such as carbohydrates, fats, vitamins, minerals, and water.
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