Protein is one of the three macronutrients your body requires. Unlike carbohydrates and fat that your body uses for energy, protein is only a secondary energy source that comes into play during times of stress, such as during starvation or excessive exercise.
However, we need protein for vital functions like making antibodies, transporting substances through the body and making enzymes, signaling molecules and hormones. We also need protein to maintain fluid balance and for structural support of cell membranes. Athletes have a special need for protein. After a strength training or endurance workout, we need amino acids from protein to repair muscle tissue. That’s why you see so many bodybuilders sipping protein shakes!
You can get protein from a variety of sources. You can find amino acids from protein in animal and plant-based foods and even in processed products like shakes, bars, and supplements, but it’s best to source your protein from whole foods if convenience isn’t an issue. That’s because real food offers other nutritional perks and benefits. Plus, whole foods lack the sugar, artificial sweeteners, and additives in many protein shakes. Now, let’s look at five protein sources and the extra nutritional benefits they offer.
Sardines
Sardines are small cold-water fish that pack a protein punch. In fact, a single serving of these fish has 17 grams and other nutrients too. For example, sardines are an excellent source of vitamin B12, a vitamin important for nervous system health and vital for making new red blood cells. A deficiency of vitamin B12 can lead to permanent nerve damage or even death. Plus, sardines are one of the few unfortified foods that contains a substantial quantity of vitamin D. How about a little calcium with that vitamin D? Sardines have you covered. A single serving of sardines supplies almost half the day’s recommended intake of calcium. In addition, sardines contain long-chain omega-3s, a fat that supports heart and brain health and has anti-inflammatory benefits.
Sardines are a good protein choice for another reason. All fish is a good source of protein, but sardines have fewer contaminants, like heavy metals, PCBs, and dioxins, because they’re lower on the food chain and have less chance to accumulate these undesirable components. Most people choose salmon over sardines, but sardines have many of the same health benefits and are less likely to contain contaminants due to their smaller size.
Perks: Vitamin B12, calcium, and omega-3s. Low in calories for the amount of protein they contain.
Eggs
Eggs boast the highest quality protein available. In fact, eggs have a biological value of 100, making it an ideal protein source. Scientists compare other forms of protein to the egg with eggs being the gold standard for protein quality. When you bite into a large boiled egg, you get around 7 grams of quality protein, but don’t toss the yolk? Contrary to popular belief, part of an egg’s protein is in the yolk. In addition, eggs contain around 27% of the daily value of choline. Some studies show that choline is important for brain and liver health. Plus, the yolk of an egg contains carotenoids, including lutein and zeaxanthin that help protect the retina in the back of the eye against damage from sunlight.
Perks: Highest quality protein source. The yolk is a rich source of choline and carotenoids.
Peanuts
Peanuts are the highest protein “nut,” although they’re technically a legume. In fact, an ounce of peanuts has over 7 grams of protein in a snackable form and, like most nuts, are low in carbohydrates and have a low impact on blood glucose. Therefore, they’re an ideal snack for diabetics, especially when you compare them to a bag of chips!
Research links a diet high in nuts, including peanuts, with a lower risk of cardiovascular disease. So, grabbing a handful of peanuts is healthy for your heart too. One study of 200,000 people found that those who ate nuts, including peanuts, were less likely to die of all causes. Peanuts are also a good source of key nutrients linked with heart health including magnesium and potassium.
Perks: Low in carbohydrates with little impact on blood sugar. Heart-healthy.
Greek Yogurt
When you have a choice, select Greek yogurt over standard yogurt. The reason? It has almost double the protein of regular yogurt! In fact, one container of Greek yogurt boasts an impressive 17 grams of protein, about the quantity you get when you dine on 3 ounces of red meat. If you’re watching your carbs, Greek yogurt has you covered. A container has only 6 to 8 grams of carbs compared to 14 to 16 grams in regular yogurt. Greek yogurt falls short on calcium relative to standard yogurt. Regular yogurt has 310 milligrams of calcium while Greek yogurt has only 150 milligrams. When you spoon up a serving of Greek yogurt, you’ll also get microbiome-friendly probiotics.
Perks: Almost as much protein as red meat with fewer carbs. Calcium and probiotics
Almonds
A handful of almonds is a satisfying snack when you’re on the go and an ounce of almonds (23 nuts) has 6 grams of protein, and along with protein, you’ll get an impressive dose of vitamin E. In fact, a single serving supplies around 35% of the daily value of vitamin E, an antioxidant vitamin linked with heart health. Plus, almonds are a good source of magnesium, calcium, riboflavin, and fiber. In fact, almonds contain have higher quantities of some key nutrients than other nuts.
But don’t remove the skin or eat them blanched. The outer skin is the most antioxidant-rich portion of the almond, as it contains over 20 flavonoids with anti-inflammatory activity. Almonds are also high in fat but most of it is monounsaturated fat, a heart-healthy kind.
Perks: Vitamin E, antioxidants, fiber, magnesium, calcium, monounsaturated fat, and riboflavin
The Bottom Line
Protein is in both plant and animal-based foods, but some protein-rich foods have added perks you don’t get from eating your typical sources of protein including red meat, pork, and poultry. Eat a variety of protein sources so you can enjoy a diversity of nutrients and health benefits. Athletes need more protein than a sedentary person, so why not make the sources you choose healthy ones? You can’t go wrong with these five easy-to-find, nutrient-dense protein sources.
References:
· Harvard Health Publishing. “Peanuts linked to same heart, longevity benefits as more pricey nuts”
· National Institutes of Health. “Choline”
· Prog Mol Biol Transl Sci 2012;108:159-77.
· J Alzheimers Dis. 2016; 50(2): 547–557.
· National Institutes of Health. “Choline”
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